This lower body strength circuits class requires a single heavy weight (dumbbell or kettlebell will work) and an optional resistance band loop. Class is 45 minutes long and, as always, includes a guided warm up and cool down. No jumping, and easy to modify (just go lighter with the weight). This is a great one for all!
If you enjoy class, I have an upper body version that’ll be available on Patreon this week.
Lower Body Strength Circuits Class
EQUIPMENT FOR CLASS:
- Single heavy weight (I’m using a 20 lb dumbbell)
- (optional) Resistance band loop
In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement to build warmth. We then move onto our circuit work. We’ll complete two different circuits.
In Circuit 1, you’ll do four exercises; in Circuit 2 you’ll preform five exercises. You do them for 45 seconds each, with 10 seconds of rest/transition time in between. You then rest for 30 seconds before repeating the circuit.
You’ll complete four sets of Circuit 1 (twice on the right, twice on the left) and three sets of Circuit 2.
Between the two circuits, you get a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
Workout Breakdown
01:44 Warm Up & Mobility
08:49 Circuit Workout
Circuit 1, band around thighs
- Hip Bridge (one heel lifted)
- Modified Side Plank, Top Knee Abductions
- Squat Pulse x2, Tap
- SL Deadlift (staggered, hovering)
Circuit 2
- Sumo Squat, Push Offs x4
- Back Lunge Knee Drive, Squat
- Curtsy Lunge Knee Drive, Squat
- Squat Clean x2 Get Up
- (bodyweight) Bear Plank Knee Taps
41:04 Cool Down & Stretch
Hope you enjoy this lower body strength class! All my lower body workouts can be found organized here.
xo Nicole
