**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to enhance strength utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a structured warm-up and cool-down, and there’s no jumping involved, making it simple to adjust by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Overview:
We’ll kick off with a guided warm-up focused on mobility and dynamic movements to prepare your body for the workout. The main workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by a 10-second rest/transition period. Once you finish all exercises in a circuit, you’ll enjoy a 30-second break before repeating the circuit. You’ll complete **four sets of Circuit 1** (two sets on the right side, two on the left) and **three sets of Circuit 2**.
After the two circuits, you’ll have a 1-minute recovery period. Feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or discontinue as needed.
We’ll wrap up 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 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 appreciate this lower body strength class! For additional lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole