### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength with minimal gear. You will only need one heavy weight (either a dumbbell or kettlebell is suitable) along with a resistance band loop, which is optional. The session features a structured warm-up and cooldown, making it appropriate for individuals of all fitness levels. There are no jumping exercises, and modifications are simple—just choose a lighter weight if necessary. This workout is ideal for anyone aiming to strengthen their lower body!
If you appreciate this class, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class opens with a guided warm-up aimed at increasing mobility and incorporating dynamic movements to prepare your body and elevate your heart rate. Following that, we proceed to two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating it.
– **Circuit 1:** Repeated four times (twice on the right side, twice on the left side)
– **Circuit 2:** Repeated three times
You will have a **1-minute recovery** between the circuits, but you are welcome to pause the video and take extra time if necessary. Always pay attention to your body—modify or halt as needed.
The class concludes with a guided cooldown and stretch to promote 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 Abductions of the Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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### Final Thoughts
I hope you find joy in this lower body strength class! It’s an excellent method to develop strength and test your limits. If you seek more lower body workouts, you can find all of them neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole