**Lower Body Strength Circuits Class: A Complete Guide**
This 45-minute lower body strength circuits class aims to enhance your strength and stability with minimal equipment. You will need just one heavy weight (either a dumbbell or kettlebell) and optionally, a resistance band loop. The class features low-impact exercises with no jumping, making it suitable for all fitness levels. Adjustments are simple—just select a lighter weight if necessary. The session includes a guided warm-up and cool-down to ensure a safe and effective exercise experience.
If you like this class, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Needed:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following that, we proceed into two distinct circuits designed to focus on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with a **10-second rest/transition period** afterwards. Once you’ve completed all exercises in a circuit, take a **30-second** rest before beginning the circuit again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the circuits, you will have a **1-minute recovery break**. You’re welcome to pause the video and take extra rest if needed. Always listen to your body, adjust exercises accordingly, and stop if you encounter any discomfort.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band loop around thighs, optional):
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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! If you’re interested in more lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole