**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring no jumping is involved, which makes it adaptable for all fitness levels. You can easily choose a lighter weight if needed. This workout is ideal for anyone interested in building lower body strength!
If you like this class, don’t forget to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Structure:**
We start with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout. The main session is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have a **1-minute recovery period** between the two circuits. 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 recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:** 41:04
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### **Additional Notes**
This workout strives to be both challenging and accessible for all fitness levels. Adjust as necessary and take breaks when required. If you want more lower body workouts, you can explore the full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know how it turns out!
xo,
Nicole