### Lower Body Strength Circuits Class: A Complete Workout for Everyone
This 45-minute lower body strength circuit class aims to enhance your strength and stability with minimal gear. All you need is one heavy weight (either a dumbbell or kettlebell) and a resistance band loop, if you choose to use one. The class is low-impact—no jumping involved—and can easily be adjusted by changing the weight. It’s an ideal workout for individuals at all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require for Class
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
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### Class Outline
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. After that, we jump into two distinct circuits aimed at your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll complete a total of four sets (two on the right side, two on the left).
– **Circuit 2:** Five exercises, done for 45 seconds each with 10 seconds for rest/transition. You’ll execute three sets in total.
Between the circuits, you’ll have a one-minute recovery time. Feel free to pause the video and take extra breaks as necessary—always pay attention to your body and adapt or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your recovery and relaxation.
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### Workout Details
– **Warm-Up & Mobility (01:44)**
A combination of mobility drills and dynamic movements to prime your body for the circuits.
– **Circuit 1 (08:49)**
*Equipment: Resistance band loop (optional)*
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)**
A guided stretching session to help you unwind and recover.
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### Concluding Thoughts
I hope you find enjoyment in this lower body strength circuit class! It’s an excellent way to build strength, boost mobility, and test your limits. If you desire more lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole