**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit class aims to enhance strength and endurance using only one heavy weight (such as a dumbbell or kettlebell) and a resistance band loop is optional. The class is designed to be low-impact and free of jumping, making it suitable for individuals at any fitness level. As usual, the session features a guided warm-up and cool-down, with easy modifications available—simply choose a lighter weight if necessary.
If you like this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We will start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following the warm-up, we’ll engage in two distinct circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise will be done for **45 seconds**, with a **10-second rest/transition period** between exercises. After finishing a complete circuit, you’ll enjoy **30 seconds of rest** before starting again.
– **Circuit 1**: You will perform **four sets** (two on the right side, two on the left).
– **Circuit 2**: You will complete **three sets**.
You’ll have **1 minute** to recover between the two circuits. Feel free to pause the video if you need more time. Always pay attention to your body and adjust or stop as required. We will conclude the class with a guided cool-down and stretch.
### Workout Summary:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with band positioned around thighs):
1. Hip Bridge (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
### Closing Thoughts:
I hope you find enjoyment in this lower body strength class! If you are seeking additional lower body workouts, all are conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole