**Lower Body Strength Circuits Class Overview**
This 45-minute strength circuit workout for the lower body is crafted to assist you in enhancing your strength and stability with minimal equipment. You’ll require one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, excluding any jumping, which allows for easy modifications by simply opting for a lighter weight. This workout is appropriate for every fitness level!
If you appreciate this session, don’t forget to check out its upper body counterpart, which will be available 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
#### **Class Format:**
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. Following that, we will transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once you complete all exercises in a circuit, you’ll have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Do it four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll enjoy **1 minute of recovery time**. Feel free to pause the video and take extra rest if required. Always heed your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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 + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole