**Lower Body Strength Circuits Class Overview**
This 45-minute workout circuit focused on lower body strength aims to enhance both strength and stability with minimal equipment required. All that’s needed is one heavy weight (dumbbell or kettlebell works wonderfully) and optionally a resistance band loop. The class features a structured warm-up and cool-down, making it suitable for all fitness capabilities. There’s no jumping necessary, and adjustments are straightforward—just opt for a lighter weight if desired. This session is ideal for anyone aiming to elevate their lower body workout!
If you like this class, don’t miss the upper body version, set to launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
**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. After that, we transition into two distinct circuits featuring strength exercises.
**Circuit Breakdown:**
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Every exercise lasts for 45 seconds, followed by a 10-second rest or transition interval. Once all exercises in a circuit are finished, you’ll have a 30-second rest before starting again.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll complete three sets.
Between the two circuits, a one-minute recovery time is provided. Feel free to pause the video and take extra rest as necessary. Always heed your body’s signals and adjust or stop as needed. The class wraps up with a guided cool-down and stretching session.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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I hope you enjoy this lower body strength session! If you’re on the lookout for additional lower body routines, you can find all my workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole