**Lower Body Strength Circuits Class Overview**
This 45-minute class is dedicated to enhancing your lower body strength by utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session is crafted to be low-impact, without any jumping, and can be easily adapted by modifying the weight used. As always, it features a guided warm-up and cool-down, making it appropriate for participants of all fitness levels.
If you liked this session, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll dive into the main workout, which consists of two circuits.
– **Circuit 1**: Comprises four exercises, executed for 45 seconds each with 10 seconds of rest/transition between them. After completing all four exercises, you will take a 30-second break before repeating the circuit. You will do four sets of this circuit (two on each side).
– **Circuit 2**: Includes five exercises, also to be performed for 45 seconds each with a 10-second rest/transition. You will complete three sets of this circuit.
Between the two circuits, you will have a one-minute rest period. Feel free to pause the video and take additional time if necessary. Always listen to your body and modify or pause as needed.
We will conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (with 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 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
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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