**Lower Body Strength Circuits Class Overview**
This 45-minute workout class focuses on lower body strength circuits designed to help you build muscle with minimal gear. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you choose to use one. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications by simply opting for a lighter weight. This workout caters to individuals of all fitness levels!
Should you find this class enjoyable, don’t forget to explore the upper body version, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Details**
#### **Required Equipment:**
– **Heavy Weight:** A single dumbbell or kettlebell (I’m utilizing a 20 lb dumbbell).
– **Optional:** Resistance band loop.
#### **Structure of the Class:**
The class kicks off with a warm-up centered around mobility, featuring dynamic movements to get your body ready and increase warmth. Once the warm-up is complete, we transition into two unique circuits:
– **Circuit 1:** Consists of four exercises.
– **Circuit 2:** Contains five exercises.
Each exercise is carried out for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, a 30-second rest is taken before cycling through the circuit again.
– **Circuit 1:** Done four times (twice targeting the right side, twice on the left).
– **Circuit 2:** Completed three times.
There will be a one-minute recovery time between the two circuits. Feel free to pause the video and take extra breaks as needed. Always pay attention to your body, modify movements as necessary, and stop if anything feels off.
The session wraps up with a guided cool-down and stretch to facilitate 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 or hovering).
#### **Circuit 2:**
1. Sumo Squat with Push-Offs x4.
2. Back Lunge to Knee Drive, then Squat.
3. Curtsy Lunge to Knee Drive, then Squat.
4. Squat Clean x2 to Get Up.
5. Bear Plank Knee Taps (bodyweight).
– **Cool Down & Stretch:** 41:04
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### **Final Notes**
I hope this lower body strength workout brings you joy! If you’re in search of additional lower body workouts, you can check out all my lower body routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole