**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it is structured to be low-impact with no jumping. It’s also simple to adjust—just opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll transition into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. Once all exercises in a circuit are done, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll receive a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if needed. Always be attentive to your body and adjust or stop as required.
We will conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, they are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole