### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility while utilizing minimal equipment. You will need one heavy weight (such as a dumbbell or kettlebell) and you may optionally include a resistance band loop. The class is low-impact and avoids any jumping, making it suitable for individuals of all fitness levels. Adjustments can easily be made—simply opt for a lighter weight if necessary. As usual, the session includes a guided warm-up and cool-down to guarantee a safe and efficient workout.
If you like this class, don’t miss the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body for the workout. Following that, you will dive into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, with a 10-second interval for rest or transition. Upon completing all exercises in a circuit, you take a 30-second rest before repeating the circuit.
– **Circuit 1:** Conducted four times (twice on the right side, twice on the left side)
– **Circuit 2:** Conducted three times
You will enjoy a one-minute recovery break between the two circuits. Feel free to pause the video to take extra rest if needed. Always pay attention to your body and modify or stop as appropriate.
The class wraps up with a guided cool-down and stretch to aid your body’s 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 Extensions
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 Touches (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you find joy in this lower body strength class! For additional lower body workout options, you can find them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole