**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session requires only one heavy weight (either a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and there are no jumping exercises involved, making it simple to modify by using a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Lower Body Strength Circuits Class
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Structure of the Class
We’ll start with a guided warm-up aimed at enhancing mobility and performing dynamic movements to prepare your body. Then, we’ll move on to two unique circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
You will execute each exercise for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, there will be a 30-second rest before repeating the circuit.
– Circuit 1 will be performed four times (twice on the right side, twice on the left).
– Circuit 2 will be done three times.
Between both circuits, there will be a 1-minute recovery interval. Feel free to pause the video and take additional time if needed. Always pay attention to your body, and feel free to modify or stop as necessary.
The class wraps up with a guided cool-down and stretching session.
### Breakdown of the Workout
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Abductions of the Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you appreciate this lower body strength class! You can find all my lower body workouts curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole