**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuits class is crafted to test your muscles using just one heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. As usual, the session includes a guided warm-up and cool-down. There’s no jumping involved, and it’s simple to modify—just choose a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, make sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up focusing on mobility, featuring dynamic movements to gradually increase warmth in your muscles. Following the warm-up, we’ll jump into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise is performed for 45 seconds, with 10 seconds of rest/transition time in between. After finishing all exercises in a circuit, you’ll rest for 30 seconds before executing the circuit again.
– You’ll complete **four sets of Circuit 1** (two sets on the right side, two sets on the left).
– You’ll complete **three sets of Circuit 2**.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take additional time if needed. Always listen to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch.
—
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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
—
I hope you find this lower body strength class enjoyable! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole