**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit workout aims to enhance strength and stability utilizing only a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s appropriate for all fitness levels. No jumping is included, and modifications are straightforward—simply choose a lighter weight if necessary. This workout is both accessible and effective for everyone!
If you appreciate this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
The class starts with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. After that, we transition into two circuits of exercises:
1. **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition in between. You’ll complete four rounds of this circuit (two on the right side, two on the left side).
2. **Circuit 2:** Five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets of this circuit.
You will have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid your body’s 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 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 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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I hope you find enjoyment in this lower body strength class! You can effortlessly locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole