### Lower Body Strength Circuits Class: A Complete Overview
This 45-minute lower body strength circuit session is ideal for enhancing strength and stability. All you require is one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a structured warm-up and cool-down, making it suitable for participants of all fitness levels. Moreover, there’s no jumping required, and modifications are straightforward—simply choose a lighter weight if you prefer. This workout is intended to both challenge and invigorate you!
If you like this class, make sure to look for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You Will Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we get into two strength circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You will have a one-minute recovery interval between the two circuits. Don’t hesitate to pause the video and take extra rest if required. Always heed your body’s signals and adjust or halt as necessary.
The class wraps up with a guided cool-down and stretch to aid in your recovery and relaxation.
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### Workout Schedule
Here’s a detailed overview of the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or 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 to Get-Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### Closing Remarks
I hope you find enjoyment in this lower body strength circuit class! It’s an excellent method to develop strength and stability while remaining low-impact. If you seek more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole