**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and stability utilizing minimal equipment. You will require a single heavy weight (a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The class is low-impact with no jumping, ensuring it’s suitable for all fitness levels. Modifications can easily be made—simply adjust the weight to fit your preferences. As usual, the session features a guided warm-up and cool-down to guarantee a safe and effective workout.
If you like this class, be sure to explore the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### **Class Structure**
The class begins with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we will proceed into two strength circuits. Here’s the layout:
#### **Circuit Details**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After performing all exercises in a circuit, take a **30-second** break before repeating the circuit.
You’ll complete:
– **4 sets of Circuit 1** (twice on the right side, twice on the left side)
– **3 sets of Circuit 2**
Between the two circuits, enjoy a **1-minute recovery**. Don’t hesitate to pause the video and extend your break if necessary. Always pay attention to your body and make modifications or pause as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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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 or hovering)
#### **Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### **Final Notes**
I hope you find enjoyment in this lower body strength circuit class! If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole