**Lower Body Strength Circuits Class Overview**
This 45-minute circuit class focusing on lower body strength aims to enhance your strength and stability with minimal equipment. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, with no jumping involved, making it suitable for participants of all fitness levels. Modifications are straightforward—simply choose a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to promote a safe and effective workout.
If you find this class enjoyable, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment**
– **Required:** One heavy weight (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following this, we engage in two workout circuits:
#### **Circuit Details**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side and twice on the left side).
– **Circuit 2:** Completed three times.
Between both circuits, you’ll enjoy a **1-minute recovery period**. Feel encouraged to pause the video and take extra rest as required. Always pay attention to your body and adjust or halt if necessary.
The class wraps up with a guided cool-down and stretch to facilitate your body’s 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 Knee Drive + Squat
3. Curtsy Lunge 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 you find this lower body strength class enjoyable! It’s an excellent method to challenge your muscles and enhance your overall fitness. For additional lower body workouts, take a look at my curated collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole