**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit workout aims to enhance your strength and mobility with minimal equipment. You’ll require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, making it easy to adjust according to your fitness level. Just modify the weight as needed. This workout is suitable for all fitness levels!
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at mobility and dynamic movements to get your body ready for the workout. Next, we dive into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. Once you finish all exercises in a circuit, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
There’s a one-minute recovery period between the circuits. Feel free to pause the video and take extra breaks if necessary. Always listen to your body and modify or stop when needed.
The class wraps up with a guided cool-down and stretching session to aid your recovery.
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### **Workout Breakdown**
– **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 Upper 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)
– **Cool Down & Stretch (41:04)**
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I hope you enjoy this lower body strength workout! If you seek more lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole