**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment. You will only require a single heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class is low-impact and free of jumping, allowing for easy modifications by opting for a lighter weight. It’s suitable for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
#### **Class Structure:**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following that, we transition into two separate circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition. You will complete four rounds of this circuit (two on the right side, two on the left side), with a 30-second rest in between sets.
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition. You will complete three rounds of this circuit, with a 30-second rest in between sets.
After Circuit 1, there’s a one-minute recovery time before Circuit 2. Feel free to pause the video and take extra breaks if needed. Always tune in to your body, modifying or stopping as required.
The session concludes with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:** (01:44)
A guided warm-up aimed at preparing your body through mobility exercises and dynamic movements.
**Circuit 1:** (08:49)
*Equipment: Resistance band loop around thighs (optional)*
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** (41:04)
A guided cool-down to stretch and ease your muscles post-workout.
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### **Additional Notes**
This class is structured to be adaptable and flexible according to your fitness level. If modification is necessary, simply opt for a lighter weight or omit the resistance band. Remember to heed your body and take breaks when necessary.
If you enjoyed this lower body strength workout, you can discover more lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
xo, Nicole