**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance your strength utilizing only one heavy weight (either a dumbbell or kettlebell works) alongside an optional resistance band loop. The class features a guided warm-up and cool-down, providing a thorough workout experience. With no jumping elements, this class is easily adjustable—simply choose a lighter weight if necessary. It’s suitable for participants of all fitness backgrounds!
If you like this class, don’t forget to explore the upper body variant, which will be launched 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
#### **Class Format:**
We’ll begin with a guided warm-up targeting mobility and dynamic movements to ready your body and generate heat. Following this, we’ll engage in two distinct circuits:
– **Circuit 1:** Four exercises, each executed for 45 seconds with 10 seconds of rest/transition time. You’ll complete four sets (two on the right side and two on the left side), with a 30-second rest in between each round.
– **Circuit 2:** Five exercises, performed similarly for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
In between the circuits, there will be a one-minute recovery break. You are welcome to pause the video and take extra rest as required. Always heed your body’s signals, and adjust or cease as needed.
The class wraps up with a guided cool-down and stretch, helping your body recover.
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### **Workout Overview**
**Warm-Up & Mobility**
– 01:44 Start
**Circuit Workout**
– **Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel lifted)
– 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Start
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I hope you find this lower body strength class enjoyable! If you’re interested in additional lower body workouts, they are all systematically arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole