**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and flexibility using minimal gear. All that is required is a single heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session comprises a guided warm-up and cool-down, is low-impact (no jumping involved), and is simple to adapt—just opt for a lighter weight if necessary. It’s an excellent workout for individuals of all fitness levels!
If you like this class, make sure to explore the upper body variant, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Class Details: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Structure:**
We’ll kick things off with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. After that, we’ll dive into two distinct circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You will complete a total of four sets (two sets on the right side, two sets on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets total.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
—
### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
We will begin with a warm-up to loosen your muscles and activate your body.
**08:49 – Circuit Workout**
**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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool-Down & Stretch**
We will conclude with a guided cool-down to stretch and relax your muscles post-workout.
—
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole