### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to put your muscles to the test and enhance your strength. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The class is gentle on the joints, with no jumping required, allowing for easy modifications—just choose a lighter weight if necessary. It’s a flexible workout appropriate for every fitness level!
If you like this class, don’t miss the upcoming upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following this, we transition into the core circuit section of the class, which features two distinct circuits:
#### Circuit 1:
– Four movements
– Execute each movement for **45 seconds**, with **10 seconds of rest/transition** between exercises
– Complete **four rounds** (two on the right side, two on the left side)
– Rest for **30 seconds** in between rounds
#### Circuit 2:
– Five movements
– Execute each movement for **45 seconds**, with **10 seconds of rest/transition** between exercises
– Complete **three rounds**
A **1-minute recovery break** will be provided between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body—adjust or stop as needed.
The session concludes with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Overview
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (with 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, floating)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Stand Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Final Thoughts
I hope this lower body strength circuit class brings you joy! If you’re in search of additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—see you in the next class!
xo,
Nicole