**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength circuits aims to push your limits and enhance your lower body using a single heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for individuals at any fitness level. There is no jumping involved, and easy modifications are available—just select a lighter weight if it feels necessary. This workout is effective and accessible for everyone!
If you like this class, don’t forget to explore the upper body counterpart, which will be accessible 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 starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare and warm up your body. Following that, we transition into two separate circuit workouts.
**Circuit Format:**
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds allocated for rest/transition. Complete four sets (two sets for the right side and two for the left).
– **Circuit 2:** Five exercises, each lasting 45 seconds with 10 seconds for rest/transition. Complete three sets.
You will enjoy a one-minute recovery period between the two circuits. Feel free to pause the video for extra rest if necessary. Always pay attention to your body, adjust exercises as needed, and take breaks if something feels uncomfortable.
The session wraps up with a guided cool-down and stretching routine to assist your body in recovery.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
A dynamic warm-up to prepare your muscles and get your body ready for the workout.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
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 with Knee Taps (bodyweight)
**41:04 – Cool-Down & Stretch**
A guided cool-down to unwind and stretch your muscles after the workout.
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I hope you find joy in this lower body strength class! If you’re in search of additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole