### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to push your muscles while being suitable for all levels of fitness. You will only require one heavy weight (either a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, allowing easy modifications based on your preferences—simply choose a lighter weight if needed. This is a great workout fit for everyone!
If you liked this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
We’ll kick off with a guided warm-up, concentrating on mobility and involving dynamic movements to ready your body for the workout to come. The primary workout consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing 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 side).
– **Circuit 2:** Done three times.
Between the two circuits, you’ll have **one minute to recover**. Feel free to pause the video and take more rest if you need it. Always tune in to your body—modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body in 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 raised)
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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
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### Final Notes
I hope you appreciate this lower body strength class! If you’re on the lookout for additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole