**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit workout aims to enhance your strength utilizing just one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session includes a guided warm-up and cool-down, with no jumping required, allowing for easy modifications with a lighter weight. It’s a flexible workout appropriate for all fitness levels!
If you liked this class, don’t miss the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Details: Lower Body Strength Circuits**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. After that, we explore two distinct circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll do four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll perform three sets of this circuit.
Between the circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always listen to your body, adjust exercises as required, and stop if needed.
The session wraps up with a guided cool-down and stretching to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44 Begin warming up with mobility exercises and dynamic movements.
**Circuit Workout:**
– 08:49 Start the circuit segment of the 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
**Cool Down & Stretch:**
– 41:04 Conclude the session with a guided cool-down and stretching routine.
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I hope you find joy in this lower body strength workout! If you’re seeking additional lower body-focused exercises, you can explore all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole