### Lower Body Strength Circuits Workout
This 45-minute lower body strength circuit session aims to enhance your strength and mobility using minimal gear. All you need is a single heavy weight (a dumbbell or kettlebell will suffice) and, if desired, a resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy adjustments by simply opting for a lighter weight. It’s a workout suitable for everyone, regardless of fitness level!
If you find this class enjoyable, don’t forget to check out the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Lower Body Strength Circuits Class Overview
#### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Class Structure:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Then, we’ll move into two distinct circuits:
1. **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time in between. You’ll complete four sets of this circuit (two on the right side, two on the left side), with a 30-second rest after each set.
2. **Circuit 2:** Five exercises, also carried out for 45 seconds each with 10 seconds of rest/transition time. This circuit comprises three sets.
Between both circuits, a one-minute recovery period will be provided. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
—
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper 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 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
—
I hope you find joy in this lower body strength workout! If you’re searching for more routines focused on the lower body, you can find all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole