**Lower Body Strength Circuits Class: Your Ultimate Guide**
This 45-minute lower body strength circuit class is crafted to enhance your strength and mobility with just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session incorporates a guided warm-up and cool-down without any jumping, allowing for easy modifications according to your fitness level. You can simply choose a lighter weight if necessary. This class is suitable for every fitness level!
Should you enjoy this class, be sure to check out 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 Summary**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up centered around mobility and dynamic exercises to ready your body and generate warmth. After that, we move into the circuit section of the workout, which includes two separate circuits.
– **Circuit 1:** Four moves
– **Circuit 2:** Five moves
Every move lasts for 45 seconds, followed by a 10-second rest or transition period. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right leg, 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 extend your rest time if needed. Always pay attention to your body and adjust or stop when required. The class wraps up with a guided cool-down and stretch.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with the 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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I hope you find enjoyment in this lower body strength workout! If you’re seeking additional lower body workouts, you can discover all of them arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**