**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility utilizing minimal equipment. You’ll require one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact, with no jumps involved, making it suitable for participants of all fitness levels. Adjustments are simple—just use a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to guarantee a safe and effective workout.
If you like this class, don’t forget to explore the upper body variant, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
The class initiates with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Subsequently, we’ll transition into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition period**. After finishing all exercises in a circuit, you will have **30 seconds** of rest before repeating.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You’ll enjoy a **one-minute recovery** between the two circuits. Feel free to pause the video and take extra rest as needed. Always listen to your body—modify or stop as required.
The class concludes with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
**Circuit 1 (08:49)**
*Equipment: Resistance band loop 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 or 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. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole