**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will do), and you may also incorporate a resistance band loop if available, though it’s not mandatory. The session features a guided warm-up and a cool-down, without any jumping involved, which makes it easy to adapt by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this session, I’ll also be launching an upper body version on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Lower Body Strength Circuits Class Overview
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up that emphasizes mobility and includes dynamic movements to help increase body temperature. Following the warm-up, we proceed into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
For each exercise, you’ll work for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises within a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
Between the two circuits, there’s a one-minute recovery period. You’re welcome to pause the video and take additional time if needed. Always pay attention to your body, and feel free to modify or pause as necessary.
We’ll conclude the session with a guided cool-down and stretching.
### 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole