### Lower Body Strength Circuits Class: An In-Depth Overview
This 45-minute lower body strength circuit class is crafted to challenge and enhance your lower body strength with minimal equipment. All you need is one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up and cool-down, is low-impact with no jumping involved, and provides easy modifications—simply choose a lighter weight if necessary. This is an excellent workout suitable for all fitness levels!
If you find this session enjoyable, don’t forget to check out the upper body variant, which will be launched 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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### Class Outline
The class opens with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and generate heat. Following that, we transition into two separate circuits:
#### Circuit 1:
– Four exercises
– Perform each for **45 seconds**, with **10 seconds of rest/transition** between exercises
– Complete **four sets** (two on the right side, two on the left side)
– Rest for **30 seconds** between sets
#### Circuit 2:
– Five exercises
– Perform each for **45 seconds**, with **10 seconds of rest/transition** between exercises
– Complete **three sets**
Between the two circuits, you’ll have **one minute for recovery**. You are welcome to pause the video for extra rest if necessary. Always pay attention to your body—modify or cease as needed.
The session concludes with a guided cool-down and stretch to assist your body in recovery.
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### Session Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Closing Remarks
I hope this lower body strength class is enjoyable for you! It’s a wonderful way to develop strength and stability while remaining low-impact. If you’re in search of more lower body workouts, you can discover all of them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole