**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit class is centered around enhancing strength with just a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down and is crafted without any jumping, making it easily adjustable by opting for a lighter weight. It’s an excellent workout suited for all fitness levels!
If you like this class, don’t forget to explore the upper body counterpart, 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 Overview:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. The workout includes two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, with a brief 10 seconds for rest or transition between moves. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating that circuit.
– **Circuit 1**: You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll execute three sets.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take more time if needed. Always pay attention to your body and modify or halt as required.
The class wraps up with a guided cool-down and stretching session.
### 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. Altered Side Plank with Top Knee Lifts
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 enjoyment in this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole