**Overview of Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength circuits is aimed at enhancing strength and stability with minimal gear. You’ll only require one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop is optional. The lesson features a guided warm-up and cool-down, accommodating all fitness levels. There are no jumping exercises, and modifications are simple—just choose a lighter weight if necessary. This session is perfect for those wanting to strengthen their lower body!
If you liked this class, don’t miss the upper body version that will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Details of the Class: Lower Body Strength Circuits**
**Necessary Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Structure of the Class:**
We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare you for the workout. The main part of the class consists of two circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right, twice on the left)
– **Circuit 2:** Done three times
There will be a **1-minute recovery period** between the two circuits. Feel free to pause the video for extra rest if needed. Always pay attention to your body and modify or stop as required. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Summary**
**Warm-Up & Mobility (01:44)**
We’ll begin with movements that promote mobility and gradually elevate your heart rate.
**Circuit Workout (08:49)**
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, 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 Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a set of stretches to relax and rejuvenate your muscles.
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**Additional Information:**
I hope you find enjoyment in this lower body strength class! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole