**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to aid you in enhancing strength and mobility while utilizing minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The class is low-impact with no jump-related movements, allowing for easy modifications—simply choose a lighter weight if necessary. It’s an amazing workout suitable for every fitness level!
If you appreciate this class, make sure to explore the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Details: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class commences with a guided warm-up centered on mobility and dynamic movements to ready your body and build warmth. Following that, we will proceed into two strength circuits.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, succeeded by 10 seconds of rest/transition time. After finishing all exercises in a circuit, you’ll rest for 30 seconds prior to repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll receive a one-minute recovery between the two circuits, but don’t hesitate to pause the video and take extra rest if required. Always heed your body’s signals and adjust or stop as necessary.
The class concludes with a guided cool-down and stretch to assist in muscle recovery.
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### **Workout Breakdown**
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:** 41:04
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I hope you find joy in this lower body strength class! If you’re in search of additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole