**Lower Body Strength Circuits Class**
This 45-minute session dedicated to lower body strength emphasizes enhancing power with a single heavy weight (such as a kettlebell or dumbbell) and an optional resistance band loop. The class is structured to be low-impact without jumping, making it suitable for participants of all fitness levels. Modifications are straightforward—choose a lighter weight if necessary. As usual, the session includes a guided warm-up and cool-down to provide a comprehensive workout experience.
If you find this class enjoyable, don’t forget to explore the upper body variant, 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 Structure:
We’ll kick off with a guided warm-up that emphasizes mobility and incorporates dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by 10 seconds for rest or transitions. Upon completing all exercises in a circuit, you’ll have a 30-second rest before starting again.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
There’s a 1-minute recovery period between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and adapt or stop as needed. The class 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 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole