### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session is crafted to enhance strength and stability utilizing a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a structured warm-up and cool-down, making it accessible for all fitness levels. There’s no jumping involved, and alterations are straightforward—just select a lighter weight if necessary. This workout is excellent for anyone aiming to strengthen their lower body!
If you appreciate this class, don’t forget to explore the upper body variant, which will be available 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)
– **Optional:** Resistance band loop
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### Class Format
The session opens with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following that, we engage in two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is conducted for **45 seconds**, with **10 seconds of rest/transition time** in between moves. Once all exercises in a circuit are completed, you will rest for **30 seconds** before repeating that circuit.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Completed three times.
You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Loop 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 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
I hope you find this lower body strength class enjoyable! For more lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole