### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping involved, and can easily be adjusted by changing the weight. It’s an excellent workout suitable for every fitness level!
If you appreciate this class, don’t forget to explore the upper body version, set to launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 Layout
The class 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 two distinct circuits, each comprising its own set of exercises. Here’s how it’s organized:
#### Circuit Overview:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are finished, you’ll take a **30 seconds** rest before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
Between the two circuits, you’ll have a **1-minute recovery interval**. Feel free to pause the video and take extra rest if needed. Always heed your body’s signals and modify or stop as required.
The class wraps up with a guided cool-down and stretching session to assist your body in recovery.
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### Workout Overview
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### 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 Knee Drive + Squat
3. Curtsy Lunge Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Closing Thoughts
I hope you have a great time with this lower body strength circuit class! If you’re after more lower body routines, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—see you in class!
xo, Nicole