**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, providing a comprehensive and well-rounded experience. With no jumping required and simple modifications available (just opt for a lighter weight), this workout accommodates all fitness levels.
If you appreciate this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Lower Body Strength Circuits Class Details**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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**Class Format:**
We start with a guided warm-up targeting mobility and dynamic movements to prepare your body and increase warmth. Next, we dive into two unique circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are complete, you’ll enjoy a **30-second** rest before repeating the circuit.
– **Circuit 1:** Repeated four times (twice on the right side, twice on the left side).
– **Circuit 2:** Repeated three times.
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra time if necessary. Always heed your body’s signals, adjust as needed, and stop if necessary.
The class wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (with one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, 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
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
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I hope you find joy in this lower body strength class! If you seek additional lower body workouts, you can explore them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole