**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and stability using a single heavy weight (a dumbbell or kettlebell works wonderfully) along with an optional resistance band loop. The class includes a guided warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping included, and modifications are straightforward—just choose a lighter weight if necessary. This session is ideal for anyone aiming to strengthen their lower body!
If you like this class, make sure to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
We kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body and generate heat. The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing the circuit, you’ll take a **30-second** rest before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll have a **1-minute recovery** between the circuits. Feel free to pause the video and take extra rest if required. Always listen to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll begin with movements intended to boost mobility and activate the muscles you’ll engage during the workout.
**Circuit Workout (08:49)**
**Circuit 1 (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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a series of stretches to aid muscle recovery and enhance flexibility.
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### **Additional Notes**
I hope you find joy in this lower body strength workout! For more workouts focused on the lower body, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole