**Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to help you enhance strength and stability while utilizing minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is low-impact without any jumping, making it easily adjustable—simply change the weight to match your fitness level. It’s a great workout for all!
If you like this session, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You Will Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth. Next, we’ll move into two distinct circuits tailored to focus on your lower body.
– **Circuit 1:** Four exercises
– **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 rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
There will be a one-minute recovery break between the two circuits. You’re welcome to pause the video and take extra rest if necessary. Always pay attention to your body and modify or halt as required.
The class concludes with a guided cool-down and stretch to aid your recovery and relaxation.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up to prepare your muscles and get your body set for the workout.
– **Circuit Workout (08:49)**
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
A guided cool-down to assist your muscles in recovering and enhancing flexibility.
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### **Additional Resources**
I hope you find this lower body strength class enjoyable! If you seek more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole