### 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. You will require just one heavy weight (such as a dumbbell or kettlebell works perfectly) and a resistance band loop if desired. The class is low-impact without any jumping, allowing for easy modifications—simply choose a lighter weight if necessary. It’s a flexible workout appropriate for all fitness levels!
If you like this class, make sure to check out the upper body edition, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### Class Structure
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready and raise your heart rate. Then, we transition into two circuits with strength-centric exercises:
– **Circuit 1:** Four exercises.
– **Circuit 2:** Five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have **30 seconds** of rest before repeating the circuit.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left).
– **Circuit 2:** Done **three times**.
Between the circuits, you’ll enjoy a **1-minute recovery period**. Don’t hesitate to pause the video and take more time if you require it. Always tune in to your body and adjust or stop as necessary.
The class concludes with a guided cool-down and stretch to assist in your recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (Resistance Band Around Thighs)
1. Hip Bridge (one heel raised).
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 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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### Final Notes
I hope you find joy in this lower body strength circuit class! If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole