### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to challenge and fortify your lower body with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you wish to use one. The class is low-impact, with no jumping required, and can be effortlessly adjusted by modifying the weight. It’s a flexible workout that caters to all fitness levels. As usual, the session kicks off with a guided warm-up and wraps up with a cool-down to guarantee a secure and productive workout experience.
If you find this class enjoyable, don’t forget to explore the upper body variant, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Structure
The session starts with a guided warm-up focusing on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two separate circuits:
1. **Circuit 1**: Four exercises carried out for 45 seconds each, with a 10-second rest/transition period between movements. You’ll complete four sets of this circuit, alternating between the right and left sides (two sets per side).
2. **Circuit 2**: Five exercises practiced in the same way as Circuit 1. You’ll finish three sets of this circuit.
In between the two circuits, there’s a one-minute recovery time. Feel free to pause the video and take extra rest if necessary. Always heed your body, adjust exercises as required, and stop if you feel it’s needed.
The session wraps up with a guided cool-down and stretch to facilitate your recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time**: 01:44
**Circuit Workout**
– **Start Time**: 08:49
**Circuit 1** (Resistance band loop 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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– **Start Time**: 41:04
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### Final Notes
I hope you have a great time with this lower body strength circuit class! If you’re in search of additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole