**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout targeting the lower body is crafted to enhance strength and stability with minimal gear. You only need one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact, incorporating no jumping, so it’s easily adaptable by simply selecting a lighter weight. It’s an excellent workout suitable for all fitness levels!
As usual, the session includes a guided warm-up to ready your body and a cool-down to aid in recovery. If you like this class, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Afterwards, we dive into two separate circuits:
1. **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds allocated for rest/transition between movements. You’ll do four rounds of this circuit (two rounds per side for unilateral exercises).
2. **Circuit 2:** Five exercises performed for 45 seconds each, again with 10 seconds of rest/transition time. This circuit will be completed three times.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take extra time if required—always listen to your body and modify or halt as needed. The class concludes with a guided cool-down and stretch to assist you in relaxing and recovering.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **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 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)
– **Cool-Down & Stretch:** 41:04
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This lower body strength class offers a wonderful opportunity to challenge yourself while emphasizing form and control. If you seek additional lower body workouts, you can find a comprehensive list [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole