**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class aims to enhance strength and stability while using minimal equipment. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for participants of all fitness levels. There’s no jumping included, and modifications are straightforward—simply opt for a lighter weight if necessary. This workout is excellent for anyone aiming to strengthen their lower body!
If you find this class enjoyable, be sure to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Details: Lower Body Strength Circuits**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following that, we move into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, a rest of **30 seconds** is taken before the next round.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
There will be a **1-minute recovery period** between the two circuits, but feel free to pause the video and take additional time as needed. Always heed your body’s signals and modify or stop as necessary. The class wraps up with a guided cool-down and stretching session.
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### **Workout Breakdown**
– **Warm-Up & Mobility**: 1:44
– **Circuit Workout**: 8:49
#### **Circuit 1 (with resistance band positioned 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 have a great time with this lower body strength workout! If you’re seeking more, all my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole