### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and flexibility with minimal equipment requirements. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and does not include jumping, allowing for easy modifications simply by using a lighter weight. It’s an adaptable workout that caters to all fitness levels!
If you like this class, don’t forget to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following that, we dive into two primary circuits:
#### Circuit Details:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are complete, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done **four times** (twice on the right side, twice on the left side)
– **Circuit 2**: Done **three times**
You’ll get **one minute of recovery time** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always tune in to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch designed to aid your recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (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)
**41:04** – Cool-Down & Stretch
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### Final Notes
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can explore them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole