**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit workout aims to enhance strength and mobility with minimal gear. You’ll only require one heavy weight (either a dumbbell or kettlebell will do) and a resistance band loop if you wish. The class features a guided warm-up and cool-down and does not include any jumping, making it easily adaptable for all fitness levels—simply choose a lighter weight if necessary. It’s a fantastic workout suitable for everyone!
If you like this class, don’t forget to check out the upper body version, which will be posted 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 utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Structure:**
The session starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following that, we transition into two circuits of strength routines:
1. **Circuit 1**: Four exercises, completed for 45 seconds each with 10 seconds for rest or transition. You’ll execute four sets of this circuit (two sets on one side, two on the other), with a 30-second rest between sets.
2. **Circuit 2**: Five exercises, performed in the same 45-seconds-on/10-seconds-off style. This circuit is repeated three times.
You will have a one-minute recovery break between the two circuits. Feel free to pause the video for extra rest if needed. Always pay attention to your body—modify or take breaks as necessary.
The class concludes with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with a resistance band around thighs):
– Hip Bridge (with 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 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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I hope you enjoy this lower body strength workout! If you’re interested in more lower body-focused routines, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole