**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is centered on enhancing strength by utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and it is crafted to be low-impact, avoiding any jumping movements. It’s easily adaptable—simply switch to a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, don’t forget to explore the upper body variation, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Necessary:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Layout:
We will kick off with a guided warm-up, emphasizing mobility and dynamic movements to generate warmth in the body. Following this, we’ll transition into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is conducted for 45 seconds, with a 10-second rest/transition period. 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 executed three times.
Between the two circuits, a one-minute recovery interval will be provided. Feel free to pause the video and take extra rest as required. Always pay attention to your body and modify or halt if necessary.
We will 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
I hope you appreciate this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole