**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and stability with minimal equipment. You will only need one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it easy to adapt. Just modify the weight according to your fitness level. This session is suitable for everyone!
If you like this workout, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
#### **Equipment Needed:**
– 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 that enhances mobility and incorporates dynamic movements to ready your body for the workout. After that, we proceed into two separate circuits:
– **Circuit 1:** Four exercises executed for 45 seconds each, interspersed with 10 seconds of rest/transition time between exercises. Upon finishing one round, you’ll rest for 30 seconds before tackling the circuit again. This circuit is performed four times total—twice on the right side and twice on the left.
– **Circuit 2:** Five exercises followed in the identical 45-second work/10-second rest format. This circuit is repeated three times.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals, modify exercises as needed, and stop if required.
The session wraps up with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up to enhance mobility and prepare your lower body for the workout.
**Circuit 1 (08:49)** – Resistance band around thighs (optional):
1. Hip Bridge (one heel lifted)
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)
**Cool Down & Stretch (41:04)**
A guided cool-down to stretch and relax your muscles after the workout.
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I hope you find joy in this lower body strength class! If you’re on the lookout for more lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole