**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and stability while utilizing minimal gear. All that’s required is a single heavy weight (a kettlebell or dumbbell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, and it’s low-impact with no jumping, allowing for easy modification by simply opting for a lighter weight. It’s an excellent workout suited for every fitness level!
If you appreciate this session, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Details**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up, emphasizing mobility and dynamic movements to prepare your body and generate heat. We then transition into two strength circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll have a 30-second rest before repeating it.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Executed three times
You’ll enjoy a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to help your body recuperate.
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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 + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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I hope you enjoy this lower body strength session! If you’re in search of additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole