**Lower Body Strength Circuits Class Overview**
This 45-minute workout circuit for lower body strength is tailored to enhance your stability and strength with minimal gear. You’ll just need one heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop if desired. The class features a warm-up and cool-down guided session, making it appropriate for all fitness abilities. There’s no jumping required, and it’s simple to adjust—just select a lighter weight if necessary. This workout is designed to be effective and accessible for everyone!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available 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 kicks off with a guided warm-up focused on mobility and dynamic movements to ready your body. After that, we jump into two distinct strength circuits:
1. **Circuit 1**: Four exercises, performed for 45 seconds each with a 10-second rest/transition time in between. You’ll complete four sets (two on the right side, two on the left), with a rest of 30 seconds in between sets.
2. **Circuit 2**: Five exercises, executed similarly to Circuit 1. You’ll finish three sets in total.
Between the two circuits, there will be a one-minute break for recovery. Feel free to pause the video and take extra rest if required. Always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching routine to assist in your recovery and relaxation.
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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 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**: 41:04
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I hope this lower body strength workout brings you joy! If you’re in search of additional lower body exercises, you can access all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole