**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength circuits and requires only one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping actions, making it easy to modify by simply changing the weight used. It’s an excellent workout suitable for all fitness levels!
If you like this session, don’t forget to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We will kick off with a guided warm-up that emphasizes mobility and integrates dynamic movements to prepare your body. Following that, we will transition into the circuit portion of the workout, which features two distinct circuits.
– **Circuit 1** has four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds for rest/transition** between each one. After completing a circuit, you will rest for **30 seconds** before repeating the set.
– You will do **four sets of Circuit 1** (two sets on the right side, two on the left).
– You will execute **three sets of Circuit 2**.
You will have **one minute to recover** between the two circuits. Feel free to pause the video and take more time if you need it. Always be attentive to your body’s signals—modify or stop if required.
The class will conclude with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Begin with a guided warm-up targeting mobility and dynamic movements.
**Circuit Workout:**
– 08:49 – Start the circuit portion of the workout.
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
2. Modified Side Plank, 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 – End the session with a guided cool-down and stretch.
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I hope you find enjoyment in this lower body strength class! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole