**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping involved), and can be easily adjusted by altering the weight. It’s an excellent workout suitable for all fitness levels!
If you enjoy this session, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Details**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we will engage in two separate circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete four sets (two on the right side and two on the left side).
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete three sets.
Between both circuits, enjoy a one-minute recovery period. Feel free to pause the video and take additional breaks if necessary. Always pay attention to your body and modify or halt as needed.
The class concludes with a guided cool-down and stretch session to facilitate recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:** (01:44)
We’ll begin with exercises aimed at enhancing mobility and gently warming up the body.
**Circuit Workout:** (08:49)
– **Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** (41:04)
Conclude the class with a series of stretches to alleviate tension and support recovery.
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I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole