**Lower Body Strength Circuits Class**
This lower body strength circuit session aims to enhance strength and endurance by utilizing a single heavy weight (a dumbbell or kettlebell works well) along with an optional resistance band loop. The class lasts for 45 minutes and features a guided warm-up and cool-down. There’s no jumping in the exercises, and they can be easily adjusted—simply choose a lighter weight if necessary. This workout is suitable for individuals of all fitness levels!
If you appreciate this class, don’t forget to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Lower Body Strength Circuits Class
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up concentrating on mobility, featuring dynamic movements to prepare your body. Following that, we dive into the main workout, consisting of two circuits.
– **Circuit 1** encompasses four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise is performed for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on each side).
– **Circuit 2** is completed 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 needed. Always heed your body’s signals and modify or halt as required.
We’ll conclude the class with a guided cool-down and stretching session.
### 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
I hope you find joy in this lower body strength class! You can explore all my lower body workouts cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole