**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and flexibility with minimal gear. You’ll need just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. No jumping is included, and easy modifications are available—just choose a lighter weight if necessary. This workout is designed for everyone!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
#### **Class Structure:**
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. We then progress into two distinct circuits:
1. **Circuit 1**: Four exercises executed for 45 seconds each, accompanied by 10 seconds for rest/transition between exercises. You’ll complete four repetitions of this circuit (two on each side), with a 30-second break between sets.
2. **Circuit 2**: Five exercises done in the same 45-seconds-on, 10-seconds-off style. This circuit is repeated three times.
You’ll get a full minute to recover in between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body and modify or take breaks as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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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 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 with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to 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 relish this lower body strength workout! For additional lower body-centric classes, all my workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole