**Lower Body Strength Circuits Class: An In-Depth Overview**
This 45-minute lower body strength circuit session is crafted to challenge and develop your lower body with minimal equipment. You will only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and free of jumping, making it easy to adapt to your fitness level—just select a lighter weight if necessary. It’s a flexible workout appropriate for all fitness abilities!
If you find this class enjoyable, be sure to check out the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body and generate warmth. Following that, we transition into two separate circuits, each crafted to effectively engage your lower body.
– **Circuit 1:** Consists of four exercises, each carried out for 45 seconds with 10 seconds of rest/transition in between. You will do four sets of this circuit (two for the right side and two for the left side), with 30 seconds of rest separating the sets.
– **Circuit 2:** Includes five exercises, performed in the same 45-seconds-on, 10-seconds-off style. You will complete three sets of this circuit.
There will be a one-minute recovery break between the two circuits. Feel free to pause the video and take extra time to rest if needed—always heed your body’s signals and adjust or stop as required. The session concludes with a guided cool-down and stretch to aid in your recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Begin with a guided warm-up to relax your muscles and get your body ready for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with a 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, 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 to stretch and ease your muscles.
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### **Further Remarks**
This workout is intended to be adaptable and user-friendly. Modify as necessary, take breaks when your body signals for them, and maintain proper form throughout. If you’re interested in additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Hope you have a great time with this lower body strength class!
**xo, Nicole**