**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to push your muscles using just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it easy to adjust by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**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 prioritized on mobility, including dynamic movements to prepare your body. Following the warm-up, we proceed into two unique circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, with 10 seconds allotted for rest or transition between exercises. After finishing all exercises in a circuit, you will take a 30-second break before repeating the circuit.
– **Circuit 1** will be completed four times (twice on the right side, twice on the left).
– **Circuit 2** will be completed three times.
You’ll receive a one-minute recovery between the two circuits, but feel free to pause the video and take additional time as required. Always pay attention to your body and make modifications or stop as necessary.
The session concludes with a guided cool-down and stretch.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44
**Circuit Workout:**
– 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, 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:**
– 41:04
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I hope you find enjoyment in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole