### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability using just a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, making it adaptable for all fitness levels. Adjust the weight to meet your requirements. This workout is excellent for everyone!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session starts with a guided warm-up aimed at improving mobility and incorporating dynamic movements to get your body ready for the workout. Following that, we dive into two circuits of exercises:
#### **Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you’ve completed all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Done for **four sets total** (two sets on the right side, two sets on the left side).
– **Circuit 2:** Done for **three sets total**.
Between the two circuits, you’ll enjoy a **one-minute recovery period**. Feel free to pause the video and take additional time if needed—always heed your body’s signals and adjust or cease as required.
The session wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
– **01:44 – Warm-Up & Mobility**
– **08:49 – Circuit Workout**
#### **Circuit 1** (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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool Down & Stretch**
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I hope you find this lower body strength workout enjoyable! All my lower body workouts are conveniently gathered [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole