### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to engage your muscles while remaining suitable for various fitness levels. You will require a single heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class features a guided warm-up and cool-down, and avoids any jumping, allowing easy modification by opting for a lighter weight. It’s an excellent workout for everyone!
If you like this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (for example, a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, you’ll engage in two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before beginning the circuit again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the two circuits, you will have a **1-minute recovery period**. Feel free to pause the video for additional rest as you see fit. Always pay attention to your body and adjust or pause when necessary.
The session wraps up with a guided cool-down and stretching routine to assist in your recovery.
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### Workout Details
**Warm-Up & Mobility**
– 01:44 Start
**Circuit Workout**
– 08:49 Begin Circuit Work
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Start
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### Final Thoughts
I hope you find joy in this lower body strength workout! If you’re interested in more routines focused on the lower body, you can discover them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole