### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The class is low-impact and free of jumping, making it simple to adapt by choosing a lighter weight. It’s a flexible workout suitable for every fitness level!
If you find this class enjoyable, make sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body and increase warmth. Following that, we progress into two circuit workouts:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is conducted for **45 seconds**, with **10 seconds of rest/transition time** in between movements. After finishing a full circuit, a **30-second** rest will follow before repeating.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between both circuits, you’ll have a **one-minute recovery interval**. You’re welcome to pause the video and take extra breaks if needed. Always pay attention to your body, adjust exercises as needed, and stop if something feels off.
The class wraps up with a guided cool-down and stretching session to aid in recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Positioned 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)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! It’s an excellent method to challenge your muscles, enhance mobility, and increase strength. If you’re seeking more lower body workouts, you can access them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole