**Lower Body Strength Circuits Class: An All-Inclusive Guide**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and free of jumping, making it suitable for all fitness levels. Modifications are straightforward—just choose a lighter weight if necessary. The session features a guided warm-up and cool-down to ensure a secure and effective workout.
If you appreciate this class, you can pair it with the upper body variant, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Summary:
The session kicks off with a guided warm-up focused on mobility and dynamic actions to ready your body for the workout. The main workout is made up of two circuits, each aimed at increasing lower body strength and endurance.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** is done four times (twice on the right side, twice on the left side).
– **Circuit 2** is performed three times.
Between the two circuits, you’ll have a **1-minute recovery interval**. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (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, 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 to Get-Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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This lower body strength class is ideal for building strength, enhancing mobility, and putting your endurance to the test. If you seek additional lower body workouts, you can locate them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
**xo, Nicole**