### Overview of Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is crafted to enhance power and stability with minimal gear needed. All that’s required is a single heavy weight (a dumbbell or kettlebell works well) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping, making it simple to adjust by changing the weight or intensity. Ideal for every fitness level!
If this workout resonates with you, don’t forget to explore the upper body variation, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Structure of the Class
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Afterward, we launch into two circuits of strength exercises.
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Each exercise lasts for **45 seconds**, with **10 seconds for rest/transition** between each move. Upon finishing a complete circuit, there’s a **30-second** rest before repeating.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Done **three times**.
You will have a **1-minute recovery** interval between the two circuits. Feel free to pause the video and take extra rest as required. Always heed your body’s signals and modify or cease as needed. The session concludes with a guided cool-down and stretching to aid muscle recovery.
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### Breakdown of the Workout
**Warm-Up & Mobility**
– 01:44 Begin warming up with mobility moves and dynamic exercises to generate heat and prepare your lower body for the workout.
**Circuit Workout**
– 08:49 Start the circuit section of the class.
**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 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 Conclude the class with a guided cool-down and stretching routine to alleviate tension and enhance flexibility.
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### More Resources
I hope you find enjoyment in this lower body strength class! If you seek more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole