**Lower Body Strength Circuits Class**
This 45-minute class concentrated on lower body strength emphasizes enhancing power using a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a led warm-up and cool-down, with no jumping required, making it easy to adjust by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If this class appeals to you, don’t miss the upper body version, which will become available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will start with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we will progress into two circuits of exercises.
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will 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.
You will have a **1-minute rest** between the two circuits, but feel free to pause the video and take additional time as required. Always pay attention to your body and adapt or stop as necessary.
We will conclude the class with a guided cool-down and stretching session.
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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 (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
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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