**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear required. All that’s needed is a single heavy weight (a dumbbell or kettlebell would be perfect) and an optional resistance band loop. The class is low-impact without any jumping, making it simple to adjust by using a lighter weight. It’s a flexible workout appropriate for all fitness levels!
If you like this class, don’t miss out on the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Equipment**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
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### **Class Structure**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following that, we’ll jump into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll have a rest period of **30 seconds** before starting again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
Between the two circuits, there’s a **one-minute recovery**, but don’t hesitate to pause the video and take extra time if you require it. Always pay attention to your body, modify as necessary, and stop if needed.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** *(Band positioned around thighs)*:
– Hip Bridge (one heel raised)
– Modified Side Plank with Upper Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive transitioning into Squat
– Curtsy Lunge Knee Drive transitioning into Squat
– Squat Clean x2 into Get-Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole