### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits session aims to enhance strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class is low-impact and avoids jumping, making it simple to adjust—just use a lighter weight if necessary. It’s an excellent workout for every fitness level!
As always, the class features a guided warm-up and cool-down. If you liked this session, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class starts with a guided warm-up centered on mobility and dynamic movements to prepare your body for the workout. Following that, we proceed into two circuits of strength exercises:
#### **Circuit 1**
– Four exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition**
– Complete **four sets** (two on the right side, two on the left side)
– Utilize a resistance band loop around your thighs for increased intensity
#### **Circuit 2**
– Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition**
– Complete **three sets**
Between the two circuits, you’ll have **one minute to rest**. Feel free to pause the video and take extra breaks if required. Always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid your muscles in recovering.
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### Workout Breakdown
**Warm-Up & Mobility** – 01:44
**Circuit Workout** – 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Altered 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch** – 41:04
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### Final Notes
I hope you appreciate this lower body strength circuits class! If you’re seeking more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole