**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional loop resistance band. The class features a guided warm-up and cool-down, with no bouncing involved, making it suitable for all fitness abilities. Just adjust the weight to fit your preferences, and you’re all set!
If you like this class, be sure to explore the upper body edition, which will be released 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 kicks off with a guided warm-up emphasizing mobility and dynamic movements to set up your body. Following that, we dive into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30 seconds** break before starting the circuit again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Completed three times.
Between the two circuits, you’ll have **one minute of recovery time**. You can pause the video and take more rest if necessary. Always listen to your body and adjust or stop as required.
The class concludes with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Get your body ready with mobility drills and dynamic movements to create warmth.
**08:49 – Circuit Workout**
**Circuit 1** *(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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
Finish the class with a guided cool-down to stretch and relax your muscles.
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### **Additional Resources**
I hope you find joy in this lower body strength class! For more lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole