**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to challenge your muscles with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications by simply adjusting the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body version, which will launch 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 Overview:
We’ll start with a guided warm-up emphasizing mobility, incorporating dynamic movements to build heat and prepare your body. After the warm-up, we’ll transition into two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition time. Upon completing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll enjoy a one-minute recovery between the two circuits, but feel free to pause the video and take additional time if required. Always heed your body’s signals and adjust or stop as necessary. We’ll wrap up 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you appreciate this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole