**Lower Body Strength Circuits Class**
This 45-minute class concentrates on enhancing lower body strength utilizing just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The structure is intended to be low-impact with no jumps, allowing for simple modifications—just opt for a lighter weight if required. As usual, the session features a guided warm-up and cool-down, making it appropriate for participants of all fitness levels.
If you like this class, be sure to explore the upper body edition, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Overview:
We start with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body for the workout. The primary workout is divided into two circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, with a 10-second rest or transition interval. Once all exercises in a circuit are finished, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
Between the two circuits, you get a one-minute recovery period, but feel free to pause the video and take additional time if needed. Always pay attention to your body, and modify or stop when necessary.
We conclude the class with a guided cool-down and stretch.
### 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole