**Lower Body Strength Circuits Class Overview**
This 45-minute workout circuit for lower body strength is crafted to enhance strength and mobility while utilizing minimal equipment. You’ll only need one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class is low-impact (no jumping involved!) and can be easily adjusted—just change the weight to match your fitness level. It’s an excellent choice for individuals at any fitness level!
If you like this class, don’t forget to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and build heat. Following this, we transition into two circuits of strength exercises:
1. **Circuit 1**: Four exercises, each performed for 45 seconds with a 10-second rest/transition interval. You’ll complete four rounds of this circuit (two on the right side and two on the left side), with a 30-second rest in between.
2. **Circuit 2**: Five exercises, also executed for 45 seconds with a 10-second rest/transition interval. You’ll complete three rounds of this circuit.
There will be a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary—always listen to your body and modify or stop whenever needed. The class wraps up with a guided cool-down and stretch to aid in 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, 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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I hope you find joy in this lower body strength class! If you’re in search of more workouts like this, you can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole