**Lower Body Strength Circuits Class Overview**
This 45-minute session for lower body strength emphasizes enhancing strength with a single heavy weight (either a kettlebell or dumbbell) and an optional resistance band loop. The class features a guided warm-up and a cool-down, without any jumping, making it easy to adapt according to your fitness level. If lighter weights are your preference, feel free to make adjustments. This workout is appropriate for all fitness levels!
If you find this class enjoyable, don’t forget to check out the upper body variant, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We start with a guided warm-up focused on mobility and dynamic movements to prepare your body. After the warm-up, we transition into two distinct circuits.
– **Circuit 1** is made up of four exercises.
– **Circuit 2** contains five exercises.
Every exercise is performed for **45 seconds**, with **10 seconds** allotted for rest/transition in between exercises. Upon completing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left side).
– **Circuit 2** is done **three times**.
Between the circuits, you’ll have a **1-minute recovery** break. You can pause the video and take additional time if required. Always pay attention to your body and adjust or stop as needed.
The class finishes with a guided cool-down and stretch.
—
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
I hope you find enjoyment in this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole