**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit exercise is crafted to enhance strength and flexibility using minimal gear. You will only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact, without any jumping, and adjustments can easily be made to accommodate any weight. It is suitable for every fitness level!
As usual, the session features a guided warm-up to prepare your body and a cool-down to conclude the workout. If you like this class, don’t forget to look for the upper body variant, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
**Required Equipment:**
– 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 dynamic movements to ready your body for the workout. Next, we progress into two distinct circuits, each tailor-made to test your lower body.
**Circuit Breakdown:**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you will rest for **30 seconds** before starting again.
– **Circuit 1**: Done four times (twice on each side)
– **Circuit 2**: Done three times
Between the two circuits, you will have a **1-minute rest period**. Feel free to pause the video and take extra rest as required. Always pay attention to your body and modify or halt as necessary.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Outline**
– **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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole