### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability using a single heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, ensuring it is inclusive and easy to adapt. Feel free to choose a lighter weight if necessary. This workout accommodates participants of all fitness levels!
If you appreciate this class, don’t miss the upper body version, set to launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### 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 aimed at mobility and dynamic movements to prepare your body and generate heat. Following this, we progress into two primary circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is to be performed for **45 seconds**, with **10 seconds of rest/transition time** afterward. Upon completing all exercises in a circuit, you will rest for **30 seconds** before starting the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There’s also a **one-minute recovery** between the two circuits. You’re welcome to pause the video and take additional time as required. Always listen to your body and modify or halt any exercise as necessary.
The session wraps up with a guided cool-down and stretch to assist in your body’s recovery.
—
### 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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:** 41:04
—
### Additional Notes
I hope this lower body strength session is enjoyable for you! If you’re in search of more lower body workouts, they are all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole