**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes developing strength with a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, making it simple to adapt by selecting a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to check out the upper body variant, which will be available on my [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 start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for 45 seconds with 10 seconds of rest/transition time in between. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1:** You’ll execute four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll perform three sets.
Between the two circuits, you’ll have a 1-minute recovery. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
We conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (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 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 discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole