**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact (no jumping involved!) and can be easily adjusted—just modify the weight according to your fitness level. It’s a superb workout suitable for all fitness abilities!
If you like this class, make sure to explore the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
We’ll kick things off with a guided warm-up focusing on mobility and dynamic movements to prep your body for the session. The class includes two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts 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**: Done **four times** (twice on each side).
– **Circuit 2**: Done **three times**.
You’ll have a **1-minute recovery** between the two circuits. Don’t hesitate to pause the video and take extra breaks if necessary. Always pay attention to your body, adjust exercises as needed, and stop if you must.
The session finishes with a guided cool-down and stretch to assist your body in recovering.
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### **Workout Schedule**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (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, hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole