**Overview of Lower Body Strength Circuits Class**
This 45-minute session focused on lower body strength circuits aims to enhance strength and endurance with minimal equipment. You’ll require a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features low-impact movements without any jumping, allowing for easy modifications by using a lighter weight if necessary. As usual, the session includes a guided warm-up and cool-down, making it appropriate for all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body variant available on [Patreon](https://www.patreon.com/nicolepearce).
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Structure of the Class:
We will start with a mobility-focused warm-up that incorporates dynamic movements to prepare your body. The workout is structured into two circuits:
– **Circuit 1**: Consists of four exercises
– **Circuit 2**: Comprises five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest/transition. After completing all the exercises in a circuit, a 30-second rest is provided before repeating that circuit.
– **Circuit 1**: You will perform four sets (two sets on the right side and two on the left).
– **Circuit 2**: You will carry out three sets.
There is a one-minute break between the two circuits, but you are welcome to pause the video and take additional time if desired. Always pay attention to your body and alter or halt as required.
We will conclude the class with a guided cool-down and stretch.
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### Breakdown of the Workout:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel raised)
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)
– **41:04** – Cool Down & Stretch
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I hope you appreciate this lower body strength class! You can discover more of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole