**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to challenge and enhance strength utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session incorporates a guided warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping required, and modifications are straightforward—just use a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this session, don’t forget to explore the upper body version, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Lower Body Strength Circuits Class
**Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up, concentrating on mobility and involving dynamic movements to prepare your body. Following that, we transition into the main workout, which consists of two circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
Between the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra time if necessary—always heed your body and modify or stop as required.
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 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, suspended)
**Circuit 2**:
1. Sumo Squat with 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 appreciate this lower body strength session! You can find all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole