### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance your strength and stability using just one heavy weight (a kettlebell or dumbbell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, and since there’s no jumping involved, it can easily be tailored to fit any fitness level. Just modify the weight as needed, and you’re set!
If you find this class enjoyable, make sure to explore the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Class Details: Lower Body Strength Circuits
#### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Class Structure:
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body. Following that, we transition into two separate circuits:
1. **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time in between movements. You’ll complete four rounds of this circuit (two on the right side and two on the left side).
2. **Circuit 2:** Five exercises performed in the same 45-second time frame with 10 seconds of rest/transition time. This circuit is repeated three times.
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretching routine to aid your muscle recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### 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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Final Notes
I hope you find this lower body strength workout enjoyable! It’s an excellent means to develop strength and stability while pushing your limits. If you are in search of additional lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole