**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. You only require one heavy weight (either a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The class features a guided warm-up and cool-down, without any jumping, allowing for easy modifications by using a lighter weight. It’s an adaptable workout appropriate for all fitness levels!
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 Format:**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following that, we proceed into two circuits of exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video for extra rest if required. 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 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):**
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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I hope you find enjoyment in this lower body strength workout! For additional lower body workouts, you can locate them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole