**Lower Body Strength Circuits Class: A Complete Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to test and enhance your lower body strength using minimal gear. You’ll need just one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class is low-impact with no jumping involved, making it suitable for 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 promote a safe and effective workout.
If you like this class, be sure to explore the upper body edition, which will launch on [Patreon](https://www.patreon.com/nicolepearce) 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 begins with a guided warm-up concentrating on mobility and dynamic movements to get your body ready and increase warmth. Then, we transition into the circuit workout, which consists of two separate circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest/transition. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra breaks if needed—always heed your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretching session to help your body recuperate and unwind.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
We initiate with a warm-up aimed at enhancing mobility and prepping your muscles for the workout.
**08:49** – Circuit Workout
**Circuit 1** (Resistance band loop 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)
**41:04** – Cool-Down & Stretch
We conclude the class with a guided cool-down to stretch and relax your muscles.
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I hope you find enjoyment in this lower body strength class! If you’re on the lookout for additional lower body workouts, you can find them all assembled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole