**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to enhance strength and stamina utilizing only a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class incorporates a guided warm-up and cool-down without any jumping, allowing for easy modifications by simply opting for a lighter weight if necessary. This workout is suitable for every fitness level!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Lower Body Strength Circuits Class Overview
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at improving mobility, featuring dynamic movements to progressively increase warmth. Following the warm-up, we transition into two distinct circuits of exercises.
– **Circuit 1** comprises four exercises.
– **Circuit 2** is made up of five exercises.
Each exercise is conducted for 45 seconds, followed by 10 seconds of rest or transition. Upon finishing all exercises in the circuit, you’ll enjoy a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You will have one minute to recover between the two circuits. However, you are welcome to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as you see fit.
The class ends with a guided cool-down and stretching session.
### 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole