**Lower Body Strength Circuits Class**
This 45-minute course designed for lower body strength emphasizes enhancing power using 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, without any jumping, making it simple to modify by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss the upper body variant, which will be launching on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Lower Body Strength Circuits Class Overview
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up, emphasizing mobility and including dynamic movements to gradually increase warmth. Following the warm-up, we transition into two different circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, with a 10-second break or transition period between movements. After finishing all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to how your body feels and make modifications or stop as needed. The class wraps up with a guided cool-down and stretch.
### Workout Outline
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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 to Knee Drive, Squat
3. Curtsy Lunge to 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 class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole