**Lower Body Strength Circuits Class Overview**
This 45-minute strength circuit workout for the lower body aims to enhance strength and stability utilizing just one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, providing a comprehensive and secure workout experience. With no jumping exercises involved, this class is easily adaptable—simply select a lighter weight if necessary—making it appropriate for individuals at all fitness levels.
If you like this class, don’t forget to explore the upper body variant, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class starts with a guided warm-up aimed at enhancing mobility and getting your body ready through dynamic movements. Following that, we’ll engage in two separate circuits:
– **Circuit 1:** Consists of four exercises, each performed for 45 seconds with 10 seconds for rest/transition between movements. You will execute four sets of this circuit—two on the right side and two on the left.
– **Circuit 2:** Comprises five exercises, also done for 45 seconds each, with 10 seconds of rest/transition time. This circuit is repeated three times.
In between circuits, you will have a one-minute rest period. Feel free to pause the video and take extra breaks if necessary. Be mindful of your body, modify as needed, and discontinue if anything feels off.
The class wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– Duration: 01:44–08:49
**Circuit 1** (Resistance band placed around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– Duration: 41:04–End
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### **Additional Notes**
This lower body strength class serves as an excellent way to test your muscles and boost stability. If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Hope you enjoy the class!
**xo, Nicole**