### Overview of Lower Body Strength Circuits Class
This 45-minute circuit workout for lower body strength aims to enhance strength and mobility with minimal equipment. You will need only one heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class is designed to be low-impact without any jumping, making it suitable for all fitness levels. Modifications are simple—just opt for a lighter weight if necessary. The session features a guided warm-up and cool-down, providing a comprehensive and well-rounded workout.
If this class appeals to you, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Structure
The session kicks off with a guided warm-up aimed at improving mobility and incorporating dynamic movements to get your body ready for the workout. Following that, we enter two strength circuits:
#### Details of Circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise is performed for **45 seconds**, with a **10-second rest/transition time** between exercises. After finishing all exercises in a circuit, take a **30-second rest** before starting again.
– **Circuit 1:** Complete four sets (two on each side).
– **Circuit 2:** Complete three sets.
You’ll receive a **one-minute recovery** between the two circuits. Feel free to pause the video and take additional time if required. Always pay attention to your body—modify or take breaks as needed.
The session wraps up with a guided cool-down and stretch to support your recovery.
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### Breakdown of Workout
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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 or hovering)
#### Circuit 2
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
– **41:04** – Cool-Down & Stretch
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### Concluding Remarks
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole