**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and stability utilizing just one heavy weight (a dumbbell or kettlebell works effectively) and an optional resistance band loop. The class consists of a guided warm-up and cool-down, with no jumping included, making it simple to adjust by altering the weight. It’s a flexible workout appropriate for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which will be available 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 opens with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two separate circuits:
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise is done for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
You’ll also receive a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if required. Always heed your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Start
**Circuit Workout**
– 08:49 Begin
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch**
– 41:04 Start
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, browse my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole