**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to enhance strength using only a heavy weight (a dumbbell or kettlebell) alongside an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it effortlessly adjustable by simply changing the weight. It caters to all fitness levels!
If you like this class, don’t miss the upper body edition, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Overview: Lower Body Strength Circuits
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
We’ll kick off with a warm-up centered on mobility, featuring dynamic movements to gradually increase body temperature. Following that, we’ll jump into two distinct circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest/transition period between movements. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** will be performed four times (twice on the right side, twice on the left).
– **Circuit 2** will be performed three times.
You will have a 1-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 adjust or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to assist in recovery.
### 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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