### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout for the lower body aims to enhance strength by utilizing a single heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, catering to all fitness levels. As there are no jumping movements involved, it’s simple to adjust—just choose a lighter weight if necessary.
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready for the workout. Following that, you’ll transition into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you’ve finished a complete circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You’ll enjoy a one-minute recovery between the two circuits, but you can always pause the video and take extra time if you wish. Pay attention to your body and feel free to modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– Duration: 01:44
**Circuit Workout**
– Start Time: 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– Start Time: 41:04
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you’re in search of additional workouts, all my lower body routines can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole