**Lower Body Strength Circuits Class**
This 45-minute class concentrates on lower body strength development, utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session consists of a guided warm-up and cool-down, and it is designed without any jumping, allowing easy modifications with a lighter weight. This workout caters to 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.
### Overview of Lower Body Strength Circuits Class
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility, featuring dynamic movements to generate heat. Following the warm-up, we proceed into two distinct circuits.
– **Circuit 1** encompasses four exercises.
– **Circuit 2** incorporates five exercises.
Every exercise is executed for 45 seconds, succeeded by a 10-second rest/transition interval. After finishing all exercises in a circuit, a 30-second rest is observed before repeating the circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is carried out three times.
Between the two circuits, a 1-minute recovery timeframe is provided. You are welcome to pause the video and take additional time if necessary. Always heed your body’s signals and modify or halt as required.
The class wraps up with a guided cool-down and stretch.
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### Workout Summary
– **Warm-Up & Mobility** – 01:44
– **Circuit Workout** – 08:49
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel raised)
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 with Knee Drive, Squat
3. Curtsy Lunge with 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 have a great time with this lower body strength class! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole