### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment. All that’s required is a single heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up, two circuit sequences, and a cool-down/stretch. It’s low-impact (no jumping!) and easily adjustable—simply modify the weight to fit your fitness level. Ideal for all fitness lovers!
If you like this class, don’t forget to explore the upper body edition, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (e.g., a 20 lb dumbbell or kettlebell)
– **Optional**: Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body for the workout. Following that, we engage in two circuit sets:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take **30 seconds** to rest before starting again.
– **Circuit 1**: Done four times (twice on each side)
– **Circuit 2**: Done three times
Between the circuit rounds, you’ll enjoy a **1-minute recovery interval**. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or cease as needed.
The class wraps up with a guided cool-down and stretch to support your recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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 + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Additional Notes
This workout is structured to test your lower body while remaining accessible and adjustable. Take breaks as you wish, and feel free to adapt the weight or forgo the resistance band if it becomes too challenging.
For more lower body workouts, browse my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
**xo, Nicole**