**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit class aims to enhance strength using only a single heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises involved, allowing for easy modification by opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Lower Body Strength Circuits Class Overview
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility, incorporating dynamic movements to gradually increase warmth. Following the warm-up, we transition into the circuit segment of the workout, featuring two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for 45 seconds, accompanied by 10 seconds for rest or transitioning. After finishing all exercises in a circuit, take a 30-second break before repeating the circuit.
– **Circuit 1** is executed four times (twice on each side).
– **Circuit 2** is performed three times.
There is a one-minute recovery interval between both circuits. Feel free to pause the video and take additional time if required. Always heed your body, and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching session.
### Workout Breakdown
– **Warm-Up & Mobility** – 01:44
– **Circuit Workout** – 08:49
**Circuit 1** (with resistance band placed 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)
– **Cool Down & Stretch** – 41:04
I hope you find this lower body strength class enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole