**Lower Body Strength Circuits Class**
This 45-minute class focused on lower body strength circuits is crafted to enhance strength using just 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, with no jumping involved, making it easily adaptable by simply changing the weight. It caters to all fitness levels!
If you like this class, don’t miss out on the upper body version, which will be released 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’ll kick things off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we’ll jump into two distinct circuits:
– **Circuit 1**: Consists of four exercises
– **Circuit 2**: Contains five exercises
Each exercise lasts for 45 seconds, with 10 seconds of rest/transition time in between. After finishing all exercises in a circuit, you’ll enjoy a 30-second rest before starting the circuit again.
– **Circuit 1** is completed four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll get a 1-minute break between the two circuits, but feel free to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or stop as needed.
We’ll conclude the class with a guided cool-down and stretching routine.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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
I hope you find this lower body strength class enjoyable! You can browse all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole