**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes strength enhancement using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is tailored to accommodate all fitness levels, incorporating no jumping and offering simple modifications (like opting for a lighter weight). As always, we begin with a guided warm-up and end with a cool-down for a comprehensive workout experience.
If you appreciate this class, don’t forget to explore the upper body edition, which will launch 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 kick off with a guided warm-up centered on mobility and dynamic movements to gradually raise body temperature. The workout is divided into two circuits, each featuring exercises performed for 45 seconds, succeeded by 10 seconds of rest or transition. After every circuit, there’s a 30-second rest before repeating the circuit.
– **Circuit 1** is composed of four exercises.
– **Circuit 2** contains five exercises.
You will execute **four sets** of Circuit 1 (two on the right side, two on the left) and **three sets** of Circuit 2. Between the two circuits, there’s a one-minute recovery interval, but you’re welcome to pause the video for extra time if you desire. Always heed your body’s signals and modify or take breaks as needed.
We conclude the class with a guided cool-down and stretching to aid your recovery.
### 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 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 joy 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