### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, and it’s low-impact with no jumping, allowing for easy modifications by simply using a lighter weight. This workout caters to all fitness levels!
If you like this class, make sure to check out the upper body variant, which will be posted on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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
We’ll commence with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following this, we’ll engage in two circuits of strength exercises. Here’s the breakdown:
1. **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time in between. You’ll repeat this circuit four times (twice on the right side, twice on the left side).
2. **Circuit 2:** Five exercises, also conducted for 45 seconds each with 10 seconds of rest/transition. This circuit is repeated three times.
In between the two circuits, you’ll receive a one-minute recovery break. Feel free to pause the video and take extra time if needed. Always pay attention to your body—modify or stop as required.
The class concludes with a guided cool-down and stretch to assist your muscles in recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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 have a great time with this lower body strength workout! It’s an excellent method to develop strength and stability while maintaining a low-impact approach. If you’re in search of additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole