**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and stability while utilizing minimal equipment. You will need just a single heavy weight (either a dumbbell or a kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping required, and modifications are straightforward—simply select a lighter weight if necessary. This workout is ideal for everyone!
If you like this class, don’t forget to check out 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:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class kicks off with a guided warm-up that centers on mobility and dynamic movements to get your body ready. We will then progress into two strength circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
Between the two circuits, expect a **1-minute recovery interval**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adapt or stop as needed.
The session wraps up with a guided cool-down and stretch to facilitate recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (with resistance band 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)
– **41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength workout! For more lower body routines, see my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole