### Lower Body Strength Circuits Class: An Ultimate Resource
This 45-minute lower body strength circuit session is crafted to enhance strength and stability utilizing minimal equipment. All that’s required is one heavy weight (either a dumbbell or kettlebell) and a resistance band loop, which is optional. The session features a guided warm-up and cool-down, with no jumping involved, allowing easy modifications with lighter weights. It’s a versatile workout appropriate for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body edition, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Summary: Lower Body Strength Circuits
#### Required Equipment:
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional resistance band loop**
#### What You Will Experience:
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout ahead. Afterwards, you’ll transition into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you’ll take a **30-second break** before repeating. Circuit 1 is executed four times (twice on the right side, twice on the left), while Circuit 2 is performed three times.
There’s a **one-minute recovery period** between both circuits, but feel free to pause the video and take extra time if necessary. Always heed your body’s signals, modify exercises when required, and stop if necessary.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### Workout Details
– **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 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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### Closing Thoughts
I trust you’ll appreciate this lower body strength class! It’s an excellent means to push your muscles while remaining low-impact and adaptable to your fitness level. For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole