### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability with minimal gear. You only need one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact with no jumping, making it suitable for all fitness levels. Modifications are simple—just choose a lighter weight if necessary. As always, the session includes a guided warm-up and cool-down to ensure a safe and effective workout.
If you like this class, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following that, we transition into two circuits, each designed to effectively engage your lower body muscles.
**Circuit Breakdown:**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You will have a **1-minute recovery** between the two circuits. Feel free to pause the video and take more rest as 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 facilitate muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**
– 41:04
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### Final Notes
I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole