### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment. You’ll just need a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping, making it adaptable for all fitness levels. Simply modify the weight to fit your needs. This workout is suitable for everyone!
If you find this class enjoyable, be sure to explore the upper body version, which will debut this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class starts with a guided warm-up aimed at improving mobility and dynamic movements to prepare your body for the workout. After that, we transition into two distinct circuits, each intended to focus on your lower body.
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts **45 seconds**, with **10 seconds of rest/transition** in between. Following the completion of all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Completed **four sets** (two sets per side)
– **Circuit 2:** Completed **three sets**
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals, and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate 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 or 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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Final Notes
I hope you enjoy this lower body strength circuit class! If you’re interested in more lower body workouts, you can find them all collected [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole