**Lower Body Strength Circuits Class: An All-Inclusive Guide**
This 45-minute class focusing on lower body strength circuits aims to enhance your stability and strength utilizing minimal gear. You simply need a single heavy weight (a dumbbell or kettlebell will suffice) and a resistance band loop if you like. The session is low-impact (no jumps involved) and easily adjustable—feel free to select a lighter weight as necessary. Including a structured warm-up and cool-down, this workout is suitable and effective for every fitness level.
If you find this class enjoyable, make sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the workout. Following this, we dive into two separate circuits, each crafted to effectively engage your lower body muscles.
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### **Circuit Details**
**Circuit 1:**
– 4 exercises
– Execute each exercise for 45 seconds, then take 10 seconds for rest/transition
– Complete 4 sets (2 sets on the right side, 2 sets on the left side)
**Circuit 2:**
– 5 exercises
– Perform each exercise for 45 seconds, followed by 10 seconds of rest/transition
– Finish with 3 sets
You’ll have a 1-minute recovery period in between the two circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body—adjust or halt as needed. The session wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Schedule**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**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)
– **41:04** – Cool-Down & Stretch
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### **Further Considerations**
This workout is crafted to push your lower body while staying flexible to your fitness level. Keep in mind to emphasize correct form and take breaks as necessary. If you’re interested in more lower body routines, you can find them cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and I’d love to hear about your experience!
xo,
Nicole