**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit class is crafted to be both efficient and approachable, requiring just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, making it simple to tailor to your fitness level. If you want a gentler workout, just opt for a lighter weight. This class accommodates every fitness level!
If this class resonates with you, don’t miss the upper body version, which will be launched on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Lower Body Strength Circuits Class Overview
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
We’ll kick off with a guided warm-up, focusing on mobility and including dynamic movements to build heat in your body. After the warm-up, we’ll dive into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be performed for 45 seconds, followed by 10 seconds of rest or transition time between them. Once all exercises in a circuit are completed, you’ll take a 30-second rest before starting the circuit again.
– You’ll do **four sets of Circuit 1** (two sets on the right side and two on the left).
– You’ll complete **three sets of Circuit 2**.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and extend the time if necessary. Always pay attention to your body and modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretching session.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find joy in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole