**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications based on your fitness level—simply choose a lighter weight if necessary. This workout suits all fitness levels!
If you liked this session, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional resistance band loop
The class begins with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. Following this, we proceed into two distinct circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, with a 10-second rest or transition period between moves. Once a full circuit is complete, you’ll rest for 30 seconds before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the circuits, you’ll have a one-minute recovery interval. Feel free to stop the video and take extra rest if required. Always pay attention to your body, and modify or pause as needed. The class ends with a guided cool-down and stretch to aid recovery.
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### **Workout Breakdown**
– **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, 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 Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole