**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to challenge and enhance your leg and glute strength. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and a cool-down, and it’s low-impact with no jumping involved. It’s also easily adaptable—simply choose a lighter weight if necessary. This workout caters to all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Lower Body Strength Circuits Class Details**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up concentrating on mobility and dynamic moves to prepare your body for the workout. Following that, we proceed into two unique circuits.
**Circuit Overview:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll get a one-minute rest between the two circuits. Feel free to pause the video and take extra breaks if needed—always listen to your body and adjust or stop as required. The class concludes with a guided cool-down and stretch to aid your body in recovery.
—
### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
—
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole