**Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength utilizing just one heavy weight (either 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 opting for a lighter weight. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body edition, which will be launched 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 start with a guided warm-up aimed at mobility, including dynamic movements to prepare your body. Following the warm-up, we’ll proceed into two different circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** between moves. After finishing all exercises in a circuit, you’ll receive **30 seconds of rest** prior to repeating the circuit.
– You’ll complete **four sets** of Circuit 1 (two on the right side, two on the left).
– You’ll complete **three sets** of Circuit 2.
Between the two circuits, you’ll have **one minute** to recuperate. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and modify or stop as required.
We’ll conclude the class with a guided cool-down and stretch to aid in your recovery.
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### 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! You can access all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole