### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits session aims to enhance strength and mobility with minimal equipment. You will need a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, avoiding any jumping, and is easily adjustable by modifying the weight. It’s suitable for every fitness level!
As always, the session incorporates a guided warm-up to prepare your body and a cool-down to aid in recovery. If you find this workout enjoyable, don’t forget to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single 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 centered on mobility and dynamic movements to ready your body. Then, we move into two distinct circuits, each concentrating on lower body strength and stability.
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest or transition time**. Once all exercises in a circuit are completed, take a **30-second rest** before repeating the circuit.
– **Circuit 1:** Executed 4 times (twice on the right side, twice on the left side).
– **Circuit 2:** Executed 3 times.
In between the circuits, you’ll get **1 minute of recovery time**. Feel free to pause the video and take extra rest when necessary. Always heed your body’s signals and adjust or halt as needed. The session wraps up with a guided cool-down and stretch.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole