**Lower Body Strength Circuits Class Overview**
This 45-minute workout targeting lower body strength circuits is aimed at enhancing strength and stability with just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact (no jumping!) and easily adjustable—simply opt for a lighter weight if necessary. It’s a flexible workout appropriate for all fitness levels, including a guided warm-up and cool-down.
If you like this class, don’t forget to explore the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Structure**
The class kicks off with a guided warm-up centered on mobility and dynamic movements to prepare your body and generate heat. Following that, we progress into two circuits of strength exercises:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is undertaken for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before going through the circuit again.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left).
– **Circuit 2**: Completed three times.
You’ll enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and adjust or stop if required.
The class wraps up with a guided cool-down and stretch to assist in your recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 – Begin with a warm-up to loosen up and create heat.
**Circuit Workout**
– 08:49 – Start the circuits:
**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
**Cool Down & Stretch**
– 41:04 – Finish the class with a guided cool-down and stretch to relax and recover.
—
### **Additional Resources**
I hope you find this lower body strength class enjoyable! If you’re on the lookout for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole