**Lower Body Strength Circuits Class Overview**
This 45-minute strength circuit workout for the lower body is crafted to enhance your strength and mobility with minimal equipment required. All you’ll need is one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session comes with a directed warm-up and cool-down, and it remains low-impact, ensuring no jumping is involved. It’s also readily modifiable—simply choose a lighter weight if necessary—making it appropriate for all fitness levels.
If you appreciate this class, don’t forget to explore the upper body variation, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Required**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Outline**
We’ll kick things off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. The main session consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between movements. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before doing the circuit again.
– **Circuit 1**: Performed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Completed three times
You’ll experience a **one-minute recovery** between the two circuits, but you are welcome to pause the video and take additional time if necessary. Always pay attention to your body and feel free to modify or stop as needed. The class wraps up with a guided cool-down and stretch.
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### **Workout Summary**
**Warm-Up & Mobility**
– 01:44
**Circuit Workout**
– 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04
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### **Closing Remarks**
I hope you find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can access them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole