**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength circuits is crafted to aid you in developing strength and stability with minimal equipment. All that is required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact without any jumping, making it easy to adjust by using a lighter weight if necessary. It’s a flexible workout appropriate for every fitness level! As usual, the session will include a guided warm-up and cool-down to guarantee a safe and effective workout.
If you find this class enjoyable, be sure to check out the upper body variant, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
#### **Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
We will start with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we will proceed into two circuit sets:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You will have a one-minute recovery between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body, adjust movements as needed, and halt if necessary.
We will conclude the class with a guided cool-down and stretch to aid your body in recovery.
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### **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, 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 with Knee Taps (bodyweight)
– **41:04 – Cool Down & Stretch**
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole