**Lower Body Strength Circuits Class: An In-Depth Guide**
This 45-minute class focused on lower body strength circuits aims to enhance your strength and mobility with just a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The workout features a guided warm-up and cool-down, making it accessible for beginners and easy to adjust—simply choose a lighter weight if needed. Additionally, there’s no jumping, so it’s suitable for all fitness levels.
If you like this session, don’t forget to explore the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **What You’ll Require for Class:**
– **Single heavy weight:** I’m utilizing a 20 lb dumbbell, but select a weight that suits you.
– **Optional:** Resistance band loop for extra challenge.
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### **Class Summary**
The session kicks off with a guided warm-up that focuses on mobility and dynamic movements, preparing your body for the main workout. Following that, we move into two circuits of exercises designed to work your lower body.
#### **Circuit Layout:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Perform each exercise for **45 seconds**, with a **10-second rest/transition period** afterward. Once all exercises in a circuit are completed, take a **30-second break** before doing it again.
– **Circuit 1:** Finish **four sets** (two sets per side for unilateral exercises).
– **Circuit 2:** Finish **three sets**.
You’ll have a **1-minute recovery** between the circuits, but feel free to pause the video and take more rest if necessary. Always tune in to your body and modify or stop as needed. The class wraps up with a guided cool-down and stretch to aid recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **Circuit 1 (Resistance Band Around Thighs):**
1. Hip Bridge (one heel elevated)
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 to Stand Up
5. Bear Plank with Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### **Final Remarks**
I hope you find this lower body strength class enjoyable! It’s an excellent approach to developing strength and stability while keeping it low-impact. If you’re on the lookout for more lower body workouts, they are all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—happy training!
**xo, Nicole**