**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit class is crafted to enhance strength using just one hefty weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session comprises a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for every fitness level!
If you like this class, make sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single hefty weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Overview:
We’ll start with a guided warm-up, concentrating on mobility and integrating dynamic movements to generate warmth in the body. Following that, we’ll transition into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise is performed for 45 seconds, with 10 seconds allocated for rest/transition in between. After completing all exercises in a circuit, you’ll take a 30-second rest prior to repeating the circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
Between the circuits, you’ll have a one-minute rest period. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adapt or halt if required. We’ll conclude the class 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, Push Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole