### Lower Body Strength Circuits Class Overview
This 45-minute workout circuit focuses on lower body strength and mobility with minimal equipment. You will only need one heavy weight (a kettlebell or dumbbell is ideal) and a resistance band loop if desired. The session includes a structured warm-up and cool-down, making it suitable for participants of all fitness backgrounds. There’s no jumping, and adjustments are straightforward—you can simply choose a lighter weight if required. This class is excellent for anyone aiming to strengthen their lower body!
If you appreciate this session, don’t miss the upper body variant, which will launch 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 session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Next, we progress into two exercise circuits:
#### **Circuit 1**
– Four exercises
– Execute each for **45 seconds**, with **10 seconds of rest/transition time** in between
– Complete **four sets** (two on each side)
– Incorporate a resistance band loop around your thighs for extra intensity
#### **Circuit 2**
– Five exercises
– Execute each for **45 seconds**, with **10 seconds of rest/transition time** in between
– Complete **three sets**
You’ll have **one minute of recovery time** between the two circuits. Feel free to pause the video and extend your rest if necessary. Always heed your body’s signals—adapt or stop as you see fit.
The class will end with a guided cool-down and stretching to facilitate recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### **Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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 find this lower body strength class enjoyable! It’s an excellent method to push your limits and enhance strength. For additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole