**Lower Body Strength Circuits Class Summary**
This 45-minute class for lower body strength centers on enhancing strength through a single heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The session features a guided warm-up and cool-down, avoiding any jumping, which allows for easy modifications simply by changing the weight. This workout is suitable for individuals at all fitness stages!
If you like this class, don’t forget to explore the upper body equivalent, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Information: Lower Body Strength Circuits
**Necessary Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
We’ll kick off with a guided warm-up, concentrating on mobility and integrating dynamic exercises to prepare your body. Following that, we’ll dive into two distinct circuits of workouts.
– **Circuit 1:** Comprises four exercises.
– **Circuit 2:** Comprises five exercises.
Each exercise will last for 45 seconds, with a 10-second rest/transition period in between. Upon finishing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll perform three sets.
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and take additional time if needed. Always tune in to your body and adjust or cease as required.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Schedule
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Exercises
**Circuit 1 (with resistance band 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole