**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class aims to enhance your strength and endurance utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, and is low-impact with no jumping required. It’s also easily adaptable—just switch to a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, don’t forget to check out the upper body counterpart, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will begin with a guided warm-up that emphasizes mobility, incorporating dynamic movements to prepare your body. Following that, we’ll transition into the main circuit workout, which is composed of two distinct circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in the circuit, a 30-second rest will be provided before repeating the circuit.
– **Circuit 1**: You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll complete three sets.
There is a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
We will conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you enjoy this lower body strength session! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole