**Lower Body Strength Circuits Class Overview**
This 45-minute workout circuit targeting lower body strength is crafted to enhance strength and stability. You’ll only need one substantial weight (a dumbbell or a kettlebell is perfect) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and there’s no jumping, making it simple to adjust by opting for a lighter weight. It’s an excellent session for everyone, regardless of their fitness level!
If you liked this class, don’t miss the upper body equivalent, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Required**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Layout**
The session kicks off with a warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following that, we proceed into two circuit workouts:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with a subsequent **10 seconds for rest or transition**. After finishing all exercises in a circuit, you’ll take a **30-second break** before the repeat.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll enjoy a **1-minute rest** in between the two circuits. You can pause the video and take extra breaks when needed. Always heed your body’s signals, adapt exercises when required, and stop if needed.
The class wraps up with a guided cool-down and stretching to aid in recovery.
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### **Workout Outline**
**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, 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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**
– 41:04
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I hope you love this lower body strength class! If you’re in search of more workouts like this, you can find all my lower body sessions neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole