**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuits session is crafted to test and enhance the strength of your legs and glutes. All that’s required is one heavy weight (a dumbbell or kettlebell will suffice) and a resistance band loop, which is optional. The class is low-impact without any jumping, allowing for easy modifications by simply opting for a lighter weight. As always, the session features a guided warm-up and cool-down, making it suitable for everyone, regardless of fitness level.
If you find this class enjoyable, make sure to explore the upper body variant that will be available this week on my [Patreon](https://www.patreon.com/nicolepearce).
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We will kick things off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following this, we’ll jump into two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest/transition period between moves. Once you’ve completed all exercises in a circuit, you will rest for 30 seconds before repeating the circuit.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll have a one-minute rest between the two circuits, but feel free to pause the video to take additional time if necessary. Always pay attention to your body and modify or stop when needed. We’ll conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **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
I trust you will enjoy this lower body strength class! You can discover all of my lower body workouts cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole