**Lower Body Strength Circuits Class: An Ultimate Guide**
This 45-minute lower body strength circuits session is crafted to enhance strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features a structured warm-up and cool-down, is low-impact without any jumping, and can be easily adjusted—just choose a lighter weight if necessary. It’s a fantastic workout for all fitness levels!
If you like this session, 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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### **Lower Body Strength Circuits Class Summary**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up targeting mobility and dynamic movements to prepare your body. Afterward, we proceed to two distinct circuits, each aimed at working your lower body.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you will take a **30-second** break before repeating that circuit.
– **Circuit 1** is carried out four times (twice on the right side, twice on the left side).
– **Circuit 2** is performed three times.
There will be a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, modify exercises accordingly, and stop if anything feels off.
The class wraps up with a guided cool-down and stretching to aid in your recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Begin with a series of mobility exercises and dynamic movements to prepare your body.
**Circuit Workout**
– 08:49 Start the circuit section of the class.
**Circuit 1** (Use a resistance band around thighs if desired):
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)
**Cool Down & Stretch**
– 41:04 Conclude the class with a guided cool-down and stretching session to relax your muscles and enhance flexibility.
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### **Further Resources**
I hope you find joy in this lower body strength class! If you’re searching for more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole