**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout for lower body strength focuses on enhancing strength and stability while utilizing minimal gear. You will require one heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The session is low-impact, featuring no jumping, and can be easily adapted to fit your fitness level—just choose a lighter weight if necessary. It’s a flexible workout appropriate for everyone!
If you like this class, don’t miss the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Details: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
– **Warm-Up:** The class kicks off with a structured warm-up aimed at enhancing mobility and introducing dynamic movements to get your body ready and generate heat.
– **Circuit Workout:** You will engage in two distinct circuits:
– **Circuit 1:** Four exercises executed for 45 seconds each, followed by 10 seconds of rest/transition. After finishing all four exercises, you’ll take a 30-second rest before repeating the circuit. Circuit 1 is completed four times in total (twice on the right side, twice on the left).
– **Circuit 2:** Five exercises completed in the same 45-seconds-on, 10-seconds-off style. Circuit 2 will be performed three times.
– **Recovery:** Between the segments, enjoy a one-minute recovery break. You’re encouraged to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or take a break as required.
– **Cool-Down:** The session wraps up with a guided cool-down and stretch designed to aid your body in its recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Commence with a variety of mobility exercises and dynamic movements to ready your body for the workout.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Abductions of Top Knee
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)
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching sequence to alleviate tension and boost flexibility.
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### **Additional Notes**
This lower body strength session is ideal for developing strength and stability without high-impact actions. Always pay attention to your body, adapt as necessary, and take breaks when required. For more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole