**Lower Body Strength Circuits Workout**
This 45-minute circuit class focused on lower body strength aims to enhance your power and stability. You will just need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a structured warm-up and cool-down, making it suitable for every fitness level. Also, there’s no jumping required, and modifications are straightforward—simply opt for a lighter weight if necessary.
If you like this workout, don’t forget to explore the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Lower Body Strength Circuits Class
#### Equipment Required:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. Following that, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with a **10-second rest/transition** interval in between. Once all exercises in a circuit are complete, rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Executed four times (twice on each side)
– **Circuit 2:** Executed three times
Between the two circuits, you’ll enjoy a **1-minute recovery time**. Don’t hesitate to pause the video and take extra rest if required—always pay attention to your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretching session to assist your body in recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– 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 are interested in more lower body workouts, you can access them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole