**Lower Body Strength Circuits Class**
This 45-minute circuit class focused on lower body strength is crafted to push and enhance your lower body using just one heavy weight (a dumbbell or kettlebell works) along with an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping included, making it simple to adjust by opting for a lighter weight if necessary. This workout caters to all fitness abilities!
If you like this class, don’t miss the upper body version, set to be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Summary:
We will start with a guided warm-up, concentrating on mobility and involving dynamic movements to properly prepare your body. Following that, we will engage in two unique circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise will be executed for **45 seconds**, followed by **10 seconds of rest/transition**. Once all exercises in a circuit are completed, you’ll receive a **30-second rest** before starting the circuit again.
– **Circuit 1** will be repeated four times (twice on the right side and twice on the left).
– **Circuit 2** will be executed three times.
There will be a **1-minute recovery** between the circuits, but you are welcome to pause the video and take additional time if required. Always pay attention to your body’s signals and modify or take breaks as needed. We will conclude the class with a guided cool-down and stretch.
### Workout Outline:
– **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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole