**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to push your muscles using just one substantial weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it easy to adjust by simply opting for a lighter weight if necessary. It’s appropriate for all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Overview: Lower Body Strength Circuits
**Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
We’ll kick things off with a warm-up aimed at enhancing mobility, integrating dynamic movements to warm your body. Following that, we’ll jump into two unique circuits.
– **Circuit 1** encompasses four exercises.
– **Circuit 2** includes five exercises.
Every exercise is done for 45 seconds, with a 10-second rest or transition period between moves. After finishing all exercises in a circuit, you will take a 30-second rest before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
Between the two circuits, there will be a one-minute recovery pause. Feel free to pause the video and take extra time if necessary—always pay attention to your body and adjust or stop as you see fit.
We’ll conclude the session 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 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 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 enjoyment in this lower body strength session! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole