**Lower Body Strength Circuits Class: A Complete Guide**
This 45-minute lower body strength circuit workout is crafted to push your muscles using just one heavy weight (either a dumbbell or kettlebell) and an optional loop resistance band. The session features a guided warm-up and cool-down, with no jumping required, making it easy to adapt for every fitness level. Simply adjust the weight to meet your personal needs. This workout is ideal for anyone aiming to enhance lower body strength!
If you like this class, 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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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview:
The class begins with a guided warm-up aimed at improving mobility and introducing dynamic movements to prepare your body and raise your heart rate. Following that, we move into two circuits of exercises specifically designed to work your lower body.
– **Circuit 1**: Consists of four exercises.
– **Circuit 2**: Consists of five exercises.
Every exercise is done for **45 seconds**, with **10 seconds of rest/transition time** in between. Upon completing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Repeated four times (twice on the right side, twice on the left side).
– **Circuit 2**: Repeated three times.
There’s a **one minute recovery period** between the two circuits, but you can pause the video and rest longer if necessary. Always listen to your body and feel free to modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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
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### Final Notes:
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole