**Lower Body Strength Circuit Class: A Comprehensive Workout for Every Fitness Level**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility using 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, making it seamless to adjust according to your fitness level. Simply change the weight to fit your preferences. This workout is inclusive and efficient for all!
If you appreciate this class, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and elevate your temperature. Following that, we transition into two separate circuits aimed at engaging your lower body.
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating that circuit.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Executed three times.
Between the two circuits, you’ll have a **1-minute recovery break**. Feel free to pause the video and take extra breaks if needed. Always heed your body’s signals and adjust or cease as necessary.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Schedule:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (one heel raised)
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can find a collection of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**