**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class is crafted to focus on your legs and glutes utilizing a single heavy weight (either a dumbbell or kettlebell works) and a resistance band loop, if desired. The class features a structured warm-up and cool-down, with no jumping required, allowing for easy modifications by opting for a lighter weight if necessary. This workout is appropriate for participants of all fitness levels!
If this class appeals to you, don’t forget to explore the upper body variant, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll commence with a guided warm-up, emphasizing mobility and dynamic movements to prepare your body. Following that, we’ll move into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds** of rest or transition. Once all exercises in a circuit are completed, you’ll receive **30 seconds** to recover before repeating the circuit.
– **Circuit 1:** You will perform four sets (twice on the right, twice on the left).
– **Circuit 2:** You will complete three sets.
Between the circuits, you’ll have **1 minute** to recharge. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or halt as needed. We’ll conclude the class with a cool-down and stretch.
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### **Workout Breakdown:**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (using 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
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I hope you find this lower body strength class enjoyable! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole