**Lower Body Strength Circuits Workout**
This 45-minute lower body strength circuit session aims to enhance your strength and stability with minimal equipment. All you require is a single heavy weight (either a dumbbell or kettlebell works perfectly) and, if desired, a resistance band loop. The class is low-impact, avoiding any jumping, and can easily be adjusted by changing the weight according to your fitness level. It’s a fantastic workout suitable for all!
If you like this class, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
#### **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 centered around mobility and dynamic movements that prepare your body and raise your heart rate. Following that, we’ll jump into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is done for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you will rest for 30 seconds before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right, twice on the left)
– **Circuit 2**: Done three times
You’ll have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest if needed. Always listen to your body and adjust or stop as required.
The session wraps up with a guided cool-down and stretching to assist your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up to relax the lower body and set the stage for the workout ahead.
**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 or 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)**
We’ll conclude with a guided cool-down to stretch the muscles and enhance recovery.
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### **Additional Notes**
I hope you find this lower body strength class enjoyable! If you seek more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole