### Lower Body Strength Circuits Workout
This 45-minute circuit training class for the lower body aims to enhance your strength and stability with minimal gear. You only require a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, excludes any jumping, and is easily adjustable—just switch to a lighter weight if necessary. It’s suitable for fitness enthusiasts at all levels!
If you appreciate this class, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Lower Body Strength Circuits Class Overview
#### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we will progress into two distinct circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before going through the circuit again.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
You’ll receive a **1-minute recovery** in between the two circuits. Feel free to pause the video and take extra breaks if required. Always listen to your body and adjust or stop as needed. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:** 41:04
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I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can explore them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole