**Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength circuits requires only one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. As usual, the session features a guided warm-up and cool-down. There’s no jumping included, and it’s simple to modify—just use a lighter weight if needed. This workout caters to all fitness levels!
If you find this class enjoyable, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Lower Body Strength Circuits Class Overview
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
We’ll kick off with a guided warm-up that emphasizes mobility while integrating dynamic movements to generate heat in the body. Following that, we’ll transition to the main workout, which comprises two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be carried out for 45 seconds, with a 10-second rest/transition period in between. Once all exercises in a circuit are completed, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1** will be repeated four times (twice for the right side, twice for the left).
– **Circuit 2** will be repeated three times.
You’ll enjoy a one-minute recovery between the two circuits, but feel free to pause the video and take additional time if you require it. Always heed your body’s signals and modify or stop as necessary.
We will conclude the class with a guided cool-down and stretch.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with 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
I hope you find this lower body strength class enjoyable! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole