### Lower Body Strength Circuits Class: A Complete Guide
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body using solely one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping required, and modifications are straightforward—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, don’t forget to explore the upper body variation, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
The session starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. We then transition into two circuits of strength exercises. Here’s the layout:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is conducted for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second** rest 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.
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body, making modifications or stopping as necessary.
The class concludes with a guided cool-down and stretching session to assist your body in recovering.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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, 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 with Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts:
I hope you have a great time with this lower body strength class! If you’re seeking additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole