**Lower Body Strength Circuits Class Overview**
This 45-minute workout circuit for lower body strength is crafted to test and enhance your lower body using minimal equipment. You only require one heavy weight (a dumbbell or kettlebell works perfectly) and a resistance band loop is optional. The class features a guided warm-up and cool-down, making it appropriate for participants of all fitness levels. Additionally, there are no jumping activities, and modifications are straightforward—just choose a lighter weight if desired. It’s an excellent workout for all!
If you find this class enjoyable, be sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body. Once warmed up, you’ll proceed into two circuits of strength workouts:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1**: Carried out four times (twice on the right side, twice on the left side)
– **Circuit 2**: Carried out three times
Between the circuits, you’ll enjoy a **1-minute recovery period**. Feel free to pause the video and take extra rest as necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### **Final Notes**
I hope this lower body strength class is enjoyable for you! If you are in search of additional lower body workouts, all of them are compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole