**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to enhance strength using just one substantial weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, making it easy to adapt by simply opting for lighter weights if necessary. It’s a fantastic workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure:**
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll jump into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds** for rest or transition. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** You will perform four sets (two on the right, two on the left).
– **Circuit 2:** You will do three sets.
Between the two circuits, there will be a **1-minute recovery**, but feel free to pause the video and take additional time if needed. Always heed your body’s signals and modify or stop as required.
The session wraps up with a guided cool-down and stretching.
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### **Workout Breakdown:**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, in hovering position)
**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
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I hope you find enjoyment in this lower body strength class! For more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole