### Lower Body Strength Circuits Class: A Complete Guide
This 45-minute lower body strength circuit class is tailored to enhance strength and mobility with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is fantastic) and an optional resistance band loop. The workout is low-impact with no jumping, allowing for easy modifications—simply use a lighter weight if necessary. It’s an adaptable class suitable for every fitness level!
If you appreciate this workout, make sure to explore the upper body variant, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll begin with a structured warm-up aimed at mobility and dynamic movements to get your body ready for the session. The class consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and modify or stop when needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
– **Warm-Up & Mobility (01:44)**
A combination of mobility exercises and dynamic movements to prepare your body for the workout.
– **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 + Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to stretch and relax your muscles after the workout.
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole