**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. All that’s required is a single heavy weight (a kettlebell or dumbbell is ideal) and, optionally, a resistance band loop. The class features a guided warm-up and cool-down, without any jumping, making it simple to adapt for all fitness levels. Just modify the weight according to your needs. This workout is suitable for everyone!
If you like this class, make sure to look out for the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prime your body for the workout. Following this, we transition to two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise lasts for 45 seconds, succeeded by a 10-second rest or transition period. After completing a full set of exercises in a circuit, take a 30-second break before starting the circuit again.
– Circuit 1 is repeated four times (twice on the right side and twice on the left).
– Circuit 2 is repeated three times.
You’ll enjoy a one-minute recovery interval between the circuits. Feel free to pause the video and take extra rests if necessary. Always pay attention to your body, adjust exercises as needed, and stop if anything feels off. The class wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– **Start Time:** 41:04
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can see them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole