### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit training session aims to enhance your strength and flexibility utilizing minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping, allowing for easy adjustments according to your fitness level. Just choose a lighter weight if necessary. This workout is appropriate for everyone!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Structure
The session starts with a guided warm-up aimed at improving mobility and incorporating dynamic movements to get your body ready for the workout. Following the warm-up, we’ll transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
You’ll enjoy a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest as required. Always heed your body’s signals, and adjust or stop if needed.
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
—
### Workout Breakdown
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### 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 or 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
—
### Final Notes
I hope you find this lower body strength circuit class enjoyable! If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole