**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact—no jumping involved—and can easily be adjusted by changing the weight. It’s suitable for all fitness levels!
As always, the session incorporates a guided warm-up to ready your body and a cool-down to assist in recovery. If you like this class, don’t forget to explore the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Details: Lower Body Strength Circuits**
**Equipment Required:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we proceed to two strength circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest/transition time. Once you finish all exercises in a circuit, you will take a 30-second rest before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You will get a one-minute break between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as required. The workout wraps up with a guided cool-down and stretching session.
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### **Workout Breakdown**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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I hope you find enjoyment in this lower body strength class! For more lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole