### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout targeting lower body strength is crafted to put your muscles to the test while remaining suitable for all fitness levels. You’ll require a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, making it simple to adapt by simply opting for a lighter weight. It’s a wonderful choice for everyone!
If you like this class, don’t miss out on the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional** resistance band loop
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### Class Structure
The session initiates with a guided warm-up emphasizing mobility and dynamic movements to prep your body and generate heat. Following that, we transition into two circuits:
– **Circuit 1**: Consists of four exercises
– **Circuit 2**: Comprises five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** afterward. Once all exercises in a circuit are completed, you will rest for **30 seconds** before repeating.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You’ll have a **one minute recovery** between the two circuits. Feel free to pause the video and take extra time if desired—always heed your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– Start: 01:44
**Circuit Workout**
– Start: 08:49
**Circuit 1 (with resistance band positioned 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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– Start: 41:04
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### Final Notes
I hope you find this lower body strength circuits class enjoyable! If you’re in search of more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole