### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength class aims to enhance your strength and mobility with minimal equipment. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout is low-impact—there’s no jumping—and can be easily adjusted by modifying the weight. It’s a flexible session appropriate for every fitness level!
If you appreciate this class, make sure to explore the upper body variant, which will be released 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, but pick a weight that suits you.)
– **Optional Resistance Band Loop**
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### Class Structure
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. After the warm-up, we proceed into two circuits of strength exercises:
#### **Circuit Details:**
1. **Circuit 1**: Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You will perform four sets of this circuit—two sets on the right side and two on the left.
2. **Circuit 2**: Five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. This circuit is repeated three times.
Between the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### **Circuit 1** (Resistance band around thighs):
– Hip Bridge (with one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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### Final Notes
I hope you find this lower body strength circuits class enjoyable! It’s an excellent way to challenge your muscles while staying low-impact. For more lower body workouts, explore my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole