### Lower Body Strength Circuits Class: A Complete Workout with Basic Equipment
This 45-minute lower body strength circuit class aims to push your muscles and enhance strength with just one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you choose to use one. The class is low-impact without any jumping, making it suitable for all fitness levels. Easy modifications are available—just opt for a lighter weight if necessary. As usual, the session features a guided warm-up and cool-down to make sure you’re adequately prepared and recuperated.
If you like this workout, make sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Following that, we jump into two distinct circuits:
– **Circuit 1:** Four activities
– **Circuit 2:** Five activities
Every activity lasts for 45 seconds, succeeded by 10 seconds for rest or transition. Upon finishing all activities in a circuit, you’ll enjoy a 30-second break before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, a one-minute recovery period is provided. You are welcome to pause the video and take extra breaks as needed—always heed your body’s signals and adjust or stop as appropriate.
The class wraps up with a guided cool-down and stretch to aid your muscles in recovery and relaxation.
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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 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)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you find enjoyment in this lower body strength circuit class! It’s an excellent method to develop strength and challenge your lower body while maintaining a low-impact approach. For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole