**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout for lower body strength is crafted to enhance strength and flexibility while using minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell works wonderfully) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and since there’s no jumping involved, it’s easy to adapt by simply opting for a lighter weight. This workout is appropriate for everyone, regardless of fitness levels!
If you like this class, don’t miss the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
—
### **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 concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two circuits of exercises:
#### **Circuit Details**
– **Circuit 1**: Comprises four exercises, each executed for 45 seconds with a 10-second rest/transition interval in between. You’ll do four rounds of this circuit (two rounds on the right side, two on the left).
– **Circuit 2**: Consists of five exercises, performed for 45 seconds each with a 10-second rest/transition period in between. You’ll perform three sets of this circuit.
You’ll enjoy a one-minute recovery break between the two circuits. You are welcome to pause the video and take extra rest if necessary. Always pay attention to your body, adjust exercises as needed, and cease if required.
The session wraps up with a guided cool-down and stretch to aid your body in recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Begin with mobility-centered movements to increase warmth and prepare your muscles.
**Circuit Workout**
– 08:49 Commence the circuit section of the workout.
**Circuit 1** (Resistance band around thighs, optional):
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 to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Conclude with a guided cool-down and stretching experience.
—
### **Final Notes**
I hope you find enjoyment in this lower body strength class! For more lower body workouts, you can explore all available options [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole