**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to assist you in developing strength and stability utilizing just 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, with no jumping involved, making it adaptable for all fitness levels. Choose a lighter weight if necessary. This workout is suitable for everyone!
If you like this class, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 that emphasizes mobility and dynamic movements to prepare your body. Afterwards, we transition into two circuit workouts:
– **Circuit 1:** Contains four exercises.
– **Circuit 2:** Contains five exercises.
Every exercise lasts 45 seconds, followed by 10 seconds of rest or transition time. Once you finish all exercises in a circuit, you will rest for 30 seconds before redoing the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
A one-minute recovery period is provided between the two circuits. You are encouraged to pause the video and take extra rest as needed. Always heed your body’s signals, modify the exercises when necessary, and stop if required.
The class wraps up with a guided cool-down and stretch to aid your body in recovering.
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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 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, 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! For additional lower body workouts, check out my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole