**Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength and stability utilizing just one heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, allowing for easy modification for all fitness levels. If you wish to lower the intensity, simply opt for a lighter weight. This workout is ideal for everyone!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll jump into two different circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, with a 10-second rest or transition time between movements. Once all exercises in a circuit are done, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
You’ll enjoy a 1-minute recovery between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop if you need to. 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 positioned 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you have a great time with this lower body strength class! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole