**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up, circuit-oriented exercises, and a cooling stretch. It’s low-impact (no jumping necessary) and can be easily adjusted—just change the weight to match your fitness level. This workout is appropriate for all fitness abilities!
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.
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### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to get your body ready for the workout. Following the warm-up, we’ll transition into two separate circuits:
1. **Circuit 1**: Four exercises executed on each side (right and left).
2. **Circuit 2**: Five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition** between movements. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Done four times (twice on each side).
– **Circuit 2**: Done three times.
There will also be a **1-minute recovery break** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– Start: 01:44
**Circuit Workout**
– Start: 08:49
**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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– Start: 41:04
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### **Additional Notes**
I hope you find enjoyment in this lower body strength workout! If you’re seeking more lower body exercises, all my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole