**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength circuits is tailored to enhance your strength and stability while utilizing minimal gear. All that’s needed is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session incorporates a guided warm-up and cool-down, with no jumping, allowing for easy modifications based on your fitness level—simply choose a lighter weight if you prefer. This workout is suitable and effective for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body version, which will be available 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 using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following this, we dive into two distinct circuits:
1. **Circuit 1:**
– Four exercises
– Execute each for 45 seconds, followed by 10 seconds of rest/transition time
– Complete four sets (two on the right side, two on the left side)
2. **Circuit 2:**
– Five exercises
– Execute each for 45 seconds, followed by 10 seconds of rest/transition time
– Complete three sets
Between the circuits, you will have a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always tune in to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching session to aid in your 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 Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### **Final Thoughts**
I hope you have a great time with this lower body strength class! It’s an excellent way to push your muscles and enhance your overall strength. If you’re on the lookout for additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole