**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength circuits, crafted to challenge and build your muscles with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class is low-impact and eliminates jumping, making it easily adjustable by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels! Like always, the session features a guided warm-up and cool-down to promote a safe and effective workout.
If you like this class, don’t forget to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body and generate warmth. After that, we move into two circuits of strength exercises.
#### **Circuit Details**
– **Circuit 1:**
– Four exercises, each performed for 45 seconds with 10 seconds allocated for rest/transition.
– Complete four sets (two on the right side, two on the left side).
– **Circuit 2:**
– Five exercises, each performed for 45 seconds with 10 seconds reserved for rest/transition.
– Complete three sets.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take longer if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### **Final Notes**
I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole