**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and mobility utilizing minimal equipment. All you need is a single heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact without any jumping, making it straightforward to adjust by simply opting for a lighter weight. This workout is suitable for individuals of all fitness levels!
If you find this workout enjoyable, you can check out an upper body variant available 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 Structure**
The class kicks off with a guided warm-up focused on mobility and dynamic movements to get your body ready for the workout. Following the warm-up, we’ll dive into two circuits of exercises:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the two circuits, you’ll have a **1-minute recovery**. Feel free to pause the video and take additional time if necessary. Always listen to your body, and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body’s recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### **Additional Notes**
I hope you find this lower body strength class enjoyable! If you seek more lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole