**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal equipment. You’ll only require a single heavy weight, like a dumbbell or kettlebell (I’m using a 20 lb dumbbell), along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications by merely adjusting the weight. It’s a flexible workout suitable for every fitness level!
If you like this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single heavy weight** (e.g., a 20 lb dumbbell or kettlebell)
– **Optional:** Resistance band loop
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### **Structure of the Class**
The class kicks off with a guided warm-up designed to boost mobility and gradually increase heart rate through dynamic movements. After this, we move into two strength circuits, each focused on the lower body.
#### **Circuit Breakdown**
– **Circuit 1:** Consists of four exercises, each completed for 45 seconds followed by 10 seconds of rest/transition time. You will do four sets of this circuit (two sets per side, alternating between right and left).
– **Circuit 2:** Comprises five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets of this circuit.
Between these circuits, you’ll be given a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop when needed. The class finishes with a guided cool-down and stretch to aid in your body’s recovery.
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### **Workout Outline**
– **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 to Knee Drive + Squat
3. Curtsy Lunge to Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### **Further Notes**
Take breaks whenever necessary and adjust exercises to fit your fitness level. This workout is built to be both challenging and customizable, enabling you to make it your own.
If you’re in search of more lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know how it goes!
xo,
Nicole