**Lower Body Strength Circuits Class**
This 45-minute circuit class for lower body strength is crafted to focus on your legs and glutes using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, maintaining a low-impact approach with no jumping involved. It’s easily adjustable—just opt for a lighter weight if necessary—making it ideal for all fitness levels.
If you like this class, don’t forget to explore the upper body version, which will be released on [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 Overview:
We kick off with a mobility-centered warm-up that includes dynamic movements to prepare your body. Following that, we move into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1**: You’ll complete four rounds (two on each side).
– **Circuit 2**: You’ll complete three rounds.
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time as needed. Always pay attention to your body and modify or stop whenever necessary.
The class concludes with a guided cool-down and stretching.
### 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find joy in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole