**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is formulated to enhance strength and stability with minimal equipment requirements. You will need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact and involves no jumping, making it suitable for all fitness levels. Adjustments are simple—just choose a lighter weight if required. As always, the session begins and ends with a guided warm-up and cool-down.
If you like this workout, make sure to explore the upper body version, which will be released 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 begins with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. After that, we transition into two primary circuits:
1. **Circuit 1:** Consists of four exercises, each performed for 45 seconds followed by 10 seconds of rest/transition time. You will do four sets (two on the right side, two on the left side).
2. **Circuit 2:** Comprises five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You will do three sets.
Between the two circuits, there is a one-minute recovery period. Feel free to pause the video for extra rest if necessary—always pay attention to your body and modify or stop as you find appropriate.
The class wraps up with a guided cool-down and stretch to facilitate muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– Duration: 01:44
**Circuit Workout**
– Start: 08:49
**Circuit 1 (with resistance band positioned 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, 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**
– Start: 41:04
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### **Additional Notes**
This workout aims to stimulate your lower body while remaining accessible to various fitness levels. Keep your focus on form and adjust the intensity by changing the weight or omitting the resistance band if needed.
If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole