### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact, with no jumping involved, making it suitable for participants at all fitness levels. Modifications are straightforward—simply choose a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to guarantee a safe and effective workout.
If you appreciate this class, don’t forget to explore the upper body version, launching 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 improving mobility and incorporating dynamic movements to get your body ready for the workout. We then transition into two primary circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise will be performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Completed four times (two sets on the right side, two sets on the left side).
– **Circuit 2**: Completed three times.
You’ll have a one-minute recovery between the two circuits, but feel free to pause the video for extra time if needed. Always pay attention to your body and modify or stop as required.
The class concludes with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 or 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)
– **41:04** – Cool-Down & Stretch
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### Final Notes
I hope you find joy in this lower body strength class! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole