### Lower Body Strength Circuits Class: A Complete Guide
This 45-minute lower body strength circuits class aims to enhance strength and stability with minimal equipment. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you wish. The class is low-impact, devoid of jumping, making it easy to tailor—just adjust the weight to align with your fitness level. It’s an excellent choice for all fitness lovers!
If you appreciate this class, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The class kicks off with a warm-up that focuses on mobility and dynamic movements to prepare your body and elevate your heart rate. Following that, we transition into the main workout, which features two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you will take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Completed four times (two on the right side, two on the left).
– **Circuit 2:** Completed three times.
You’ll have a **1-minute recovery** between the circuits. Don’t hesitate to pause the video and take extra rest if necessary—always pay attention to your body and modify as needed.
The class wraps up with a cool-down and stretch to assist in recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll kick off with a warm-up to loosen your muscles and prepare your lower body for what’s to come.
**Circuit Workout (08:49)**
**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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude the class with a guided cool-down to stretch and relax your muscles.
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### Final Notes
I hope you appreciate this lower body strength class! If you’re seeking more lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong and keep moving!
xo,
Nicole