### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit workout is crafted to assist you in developing strength and stability utilizing solely one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and it’s low-impact—no jumping is included—making it easy to tailor to your needs. Simply modify the weight to match your fitness level. This workout is easy to access and efficient for everyone!
If you like this session, don’t forget to explore the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Structure
The session opens with a guided warm-up aimed at mobility and dynamic movements to prepare your body and raise your heart rate. After the warm-up, we’ll transition into the primary workout, comprising two circuits:
– **Circuit 1:** Four activities
– **Circuit 2:** Five activities
Every activity is executed for **45 seconds**, followed by **10 seconds of rest/transition**. After completing each exercise in a circuit, you’ll have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right, twice on the left).
– **Circuit 2:** Executed three times.
Between the circuits, you’ll enjoy **one minute of recovery**, but feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or halt as needed.
The session concludes with a guided cool-down and stretch to aid your body in recovery.
—
### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– **Start Time:** 41:04
—
### Final Notes
I hope you find enjoyment in this lower body strength circuit class! If you’re searching for more lower body workouts, all of them are categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole