**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session aims to enhance strength and mobility utilizing just one substantial weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, and is low-impact with no jumping involved. It’s also easily adaptable—feel free to use a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, don’t forget to explore the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We’ll start with a warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. The main workout consists of two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Every exercise is performed for 45 seconds, followed by 10 seconds for rest or transition. Upon finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** is performed four times (twice on each side).
– **Circuit 2** is done three times.
You’ll enjoy a 1-minute recuperation between the two circuits, but don’t hesitate to pause the video and extend your break if required. Always heed your body’s signals and modify or cease the exercise as needed.
The session wraps up 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 lifted)
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 access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole