### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is tailored to enhance strength and flexibility using minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it simple to adjust based on your fitness level. Just choose a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this class, make sure to check out the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to get your body ready. After that, we proceed into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once you finish all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left)
– **Circuit 2**: Done three times
You’ll have a **1-minute rest** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your 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 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)
**Cool Down & Stretch**
– 41:04
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### Additional Notes
I hope you find enjoyment in this lower body strength class! If you seek more lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole