**Lower Body Strength Circuits Class**
This 45-minute lower body strength session concentrates on enhancing strength using a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is crafted to accommodate all fitness levels, featuring no jumps and easy modifications—simply choose a lighter weight if necessary. As usual, the session incorporates a guided warm-up and cool-down for a safe and effective workout.
If you find this class enjoyable, make sure to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. Following that, we’ll dive into two separate circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is performed for 45 seconds, followed by 10 seconds of rest or transition time. After you complete all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** will be done four times (twice on the right side, twice on the left).
– **Circuit 2** will be completed three times.
You’ll enjoy a one-minute recovery between the two circuits, but feel free to pause the video and take extra time if needed. Always tune in to your body and modify or pause as required. We’ll conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1 (with resistance band 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, 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. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
I hope you find this lower body strength class enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole