### Lower Body Strength Circuits Class Overview
This 45-minute workout focused on lower body strength circuits is intended to enhance strength and mobility with minimal equipment requirements. All you will need is a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping, and can be easily modified by adjusting the weight. It accommodates all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the workout. Following that, we proceed to two circuits of strength exercises:
#### Circuit Details:
– **Circuit 1:** Four exercises, to be executed for 45 seconds each with a brief rest/transition of 10 seconds. You’ll complete four sets overall (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with a 10-second rest/transition period. You’ll complete three sets in total.
In between the two circuits, you’ll have a recovery phase lasting one minute. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body’s signals and modify or stop as required.
The class wraps up with a guided cool-down and stretch to support your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (with resistance band positioned 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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Final Notes
I hope you enjoy this lower body strength workout! If you’re seeking more routines focused on the lower body, you can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole