**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility utilizing just one heavy weight (either a dumbbell or kettlebell is ideal) alongside an optional resistance band loop. The class is low-impact, with no jumping involved, making it suitable for various fitness levels. Adjustments are straightforward—just modify the weight as needed. As always, the session features a guided warm-up and cool-down to guarantee a secure and effective workout.
If you like this class, don’t forget to explore the upper body variant, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Details**
**Equipment Needed:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body. After that, we engage in two separate circuits:
1. **Circuit 1**: Four exercises done for 45 seconds each, with 10 seconds allocated for rest/transition between exercises. You will complete four rounds of this circuit—two on the right side and two on the left side.
2. **Circuit 2**: Five exercises executed for 45 seconds each, with 10 seconds designated for rest/transition between exercises. You’ll perform three sets of this circuit.
Between the two circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest as required. Always tune in to your body and modify or stop as deemed necessary. The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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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 raised)
2. Modified Side Plank with Upper 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole