**Lower Body Strength Circuits Class: A Comprehensive Workout for Every Fitness Level**
This 45-minute class focused on lower body strength circuits is crafted to assist you in building strength and stability with minimal apparatus. Just a single heavy weight (such as a dumbbell or kettlebell) is required, along with an optional resistance band loop. The workout is low-impact—no jumping here—and can be easily adjusted by changing the weight. This session is perfect for all, whether you’re just starting or are more experienced!
If you like this class, don’t forget to explore the upper body version, coming this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Outline: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prime your body and increase warmth. Following that, we jump into two strength circuits, each uniquely tailored to engage your lower body through a blend of functional and isolated exercises.
**Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
You’ll perform each exercise for **45 seconds**, with **10 seconds for rest/transition** in between. Once one round of the circuit is complete, rest for **30 seconds** before going again. Circuit 1 will be executed **four times** (twice on the right, twice on the left), while Circuit 2 will be executed **three times**.
A **one-minute recovery period** will be provided between the two circuits. Feel free to pause the video for extra rest if necessary—always pay attention to your body and adjust or stop when you need to.
The session wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Begin with a series of mobility drills and dynamic movements to ready your body for the upcoming workout.
**Circuit Workout (08:49)**
**Circuit 1 (with a resistance band around the 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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching sequence to support muscle recovery and enhance flexibility.
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I hope you find this lower body strength class enjoyable! For more lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole