**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment required. All you need is a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications through weight adjustments. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment**
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Structure of the Class**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. After that, we’ll move into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting again.
– **Circuit 1:** Done four times (twice for the right side, twice for the left side)
– **Circuit 2:** Done three times
You will have **one minute of recovery time** in between the two circuits. Feel free to pause the video and take extra breaks as needed. Always listen to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with one heel raised)
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 (using bodyweight)
**Cool-Down & Stretch**
– **Start Time:** 41:04
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### **Extra Resources**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole