### Lower Body Strength Circuits Class: A Complete Guide
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up, two strength circuits, and a cool-down stretch. It’s low-impact (no jumping!) and simple to adjust—just opt for a lighter weight if necessary. Ideal for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We will start with a guided warm-up aimed at mobility and dynamic actions to get your body ready for the workout. The primary workout includes two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done 4 times (twice on the right side, twice on the left side)
– **Circuit 2:** Done 3 times
Between the two circuits, you’ll have a **1-minute recovery**. Feel free to pause the video and take additional time if required. Always tune into your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Rise Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Final Notes
I hope you appreciate this lower body strength class! If you seek additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole