**Overview of Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength circuits is crafted to assist you in developing strength and stability with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact without any jumping, making it easily modifiable. Suitable for all fitness levels—whether you’re just starting out or are more experienced—simply adjust the weight to suit your needs.
If you like this session, don’t forget to explore the upper body counterpart, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Information: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Next, we will progress into two distinct circuit workouts.
– **Circuit 1:** Comprising four exercises, each executed for 45 seconds with 10 seconds for rest/transition between moves. After finishing all four exercises, you’ll take a 30-second break before repeating the circuit. You’ll complete **four sets** of Circuit 1 (two sets on the right side, two on the left).
– **Circuit 2:** This circuit has five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition. You’ll go through **three sets** of Circuit 2.
You will enjoy a one-minute recovery interval between the two circuits. Don’t hesitate to pause the video and take a bit more time if needed—always pay attention to your body and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to aid your muscle recovery.
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### **Workout Overview**
**Warm-Up & Mobility:**
– 01:44 Begin with dynamic movements to enhance warmth and boost mobility.
**Circuit 1 (with resistance band placed around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight only)
**Cool Down & Stretch:**
– 41:04 Finish the class with a guided cool-down to stretch and relax your muscles.
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### **Extra Information**
I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole