**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability using minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping movements, which makes it adaptable to your fitness level. You can easily modify the weight to match your needs. This workout is accessible and efficient for everyone!
If you find this class enjoyable, don’t forget to explore 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
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### **Class Structure**
The class starts with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to ready your body and increase warmth. Next, we will proceed into two strength circuits:
#### **Circuit 1**
– **Exercises:** 4 movements
– **Format:** Engage in each exercise for 45 seconds, followed by 10 seconds of rest/transition time. Complete 4 sets of this circuit (2 on the right side, 2 on the left side).
– **Focus:** Lower body strength enhanced with resistance band exercises.
#### **Circuit 2**
– **Exercises:** 5 movements
– **Format:** Engage in each exercise for 45 seconds, followed by 10 seconds of rest/transition time. Complete 3 sets of this circuit.
– **Focus:** Complete lower body activation with dynamic actions.
Between the two circuits, you’ll have a 1-minute recovery interval. Feel free to pause the video and take extra breaks if needed. Always heed your body’s signals, make adjustments as required, and stop if anything feels off.
The class wraps up with a guided cool-down and stretching routine to assist your muscles in recovering and enhancing flexibility.
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### **Workout Breakdown**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### **Circuit 1** (Resistance band recommended around thighs)
1. Hip Bridge (one heel raised)
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:** 41:04
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### **Final Notes**
I hope you relish this lower body strength workout! Don’t forget to take breaks as necessary and adjust exercises to fit your fitness level. If you’re on the lookout for more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole