**Lower Body Strength Circuits Class: An All-Inclusive Guide**
This 45-minute lower body strength circuit session is crafted to enhance strength and stability using only 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, with a no-jumping approach, allowing for simple modifications by opting for a lighter weight. It’s an adaptable workout appropriate for every fitness level!
If you find this class enjoyable, be sure to explore the upper body variant, available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Class Requirements**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Framework**
The class starts with a guided warm-up aimed at mobility, incorporating dynamic movements to ready your body and generate warmth. Following that, we’ll transition into two distinct circuits, each tailored to effectively target your lower body.
#### **Circuit Breakdown**
– **Circuit 1:**
– Four exercises
– Execute each exercise for 45 seconds, allowing for 10 seconds of rest/transition
– Complete four sets (two sets on the right side, two on the left)
– Rest for 30 seconds between sets
– **Circuit 2:**
– Five exercises
– Complete each exercise for 45 seconds, with 10 seconds of rest/transition
– Finish three sets
You’ll enjoy a one-minute recovery in between the two circuits. Feel free to pause the video and take additional time as necessary—always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
—
### **Workout Summary**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **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 or 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
### **Concluding Thoughts**
I hope you find enjoyment in this lower body strength workout! It’s a fantastic way to develop strength, enhance mobility, and challenge yourself. For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole