**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes strength enhancement using a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class incorporates a guided warm-up and cool-down, without any jumping exercises, making it simple to modify by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body variant, which will be released this week on my [Patreon](https://www.patreon.com/nicolepearce).
### Class Overview: Lower Body Strength Circuits
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
We’ll begin with a guided warm-up aimed at mobility, incorporating dynamic movements to prepare your body. The workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, with 10 seconds allotted for rest/transition between exercises. After finishing all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1:** You will complete four sets (two on the right side, two on the left).
– **Circuit 2:** You will finish three sets.
Between the circuits, enjoy a 1-minute recovery break. Don’t hesitate to pause the video if you require additional rest. Always listen to your body and feel free to modify or stop as necessary.
The class wraps up 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, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole