**Lower Body Strength Circuits Class Overview**
This 45-minute class on lower body strength circuits requires only one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. It features a guided warm-up and cool-down, with no jumping involved. Adjusting the intensity is simple: just use a lighter weight, making the class suitable for all fitness levels.
If you liked this session, don’t forget to look for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### 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 that emphasizes mobility and includes dynamic movements to generate heat. Following the warm-up, we will go through two distinct circuit workouts.
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise will last for 45 seconds, with a 10-second interval for rest or transition in between. After completing a full circuit, you’ll receive a 30-second break before starting again.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll have a one-minute recovery period between the circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as required.
We conclude the class with a guided cool-down and stretch.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, suspended)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole