**Lower Body Strength Circuits Class: An Ultimate Guide**
This 45-minute lower body strength circuit session is crafted to push your muscles and enhance strength. All you require is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it appropriate for all fitness levels. Additionally, there’s no jumping involved, and adjustments are straightforward—simply choose a lighter weight if necessary. It’s a fantastic workout for everyone!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Overview: Lower Body Strength Circuits**
**Equipment Needed:**
– 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 prep your body. After that, we jump into two distinct circuits intended to focus on your lower body.
– **Circuit 1:** Four exercises to be performed for 45 seconds each, with 10 seconds of rest/transition time. You will execute four sets of this circuit (twice on the right side, twice on the left side), taking a 30-second break between sets.
– **Circuit 2:** Five exercises to be carried out for 45 seconds each, with 10 seconds of rest/transition time. You will go through three sets of this circuit, with a 30-second pause between sets.
Between the two circuits, you will receive a one-minute recovery. Feel free to pause the video and take extra breaks if required. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your muscles in recovering.
—
### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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
—
I hope you find joy in this lower body strength class! For additional lower body workouts, browse my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole