**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuits session is crafted to enhance strength using just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The course features a guided warm-up and cool-down, with no jumping exercises involved, allowing for easy modifications depending on your fitness level. Should you prefer a gentler workout, simply opt for a lighter weight. This class is suitable for participants of all fitness levels!
If you find this class enjoyable, make sure to explore the upper body version, which will be available on my [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 will kick things off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
You’ll enjoy a 1-minute rest between the circuits, but you can always pause the video and take additional time if necessary. Always listen to your body and adjust or cease as needed. We will conclude 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, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat, 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 this lower body strength class enjoyable! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole