### Overview of Lower Body Strength Circuits Class
This 45-minute lower body strength circuit class aims to enhance your strength and mobility with minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping, making it easily adjustable for all fitness levels. Feel free to choose a lighter weight if necessary. This workout is suitable for everyone!
If you liked this class, don’t forget to check out the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Structure of the Class
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following that, we move into two circuits focusing on strength exercises.
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all exercises in a circuit, you will rest for **30 seconds** prior to repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
There will be a **1-minute recovery period** between the two circuits, but you can pause the video and take extra time if you wish. Always pay attention to your body and adjust or stop as needed. The class wraps up with a guided cool-down and stretching session.
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### Breakdown of the Workout
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Training
#### Circuit 1 (with resistance band placed around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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### Closing Remarks
I hope you appreciate this lower body strength class! If you’re seeking additional lower body workouts, you can find all of them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole