**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and mobility while utilizing minimal equipment. You will only require one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is designed to be low-impact with no jumping involved, ensuring accessibility for all fitness levels. Adjustments are straightforward—simply choose a lighter weight if necessary. As usual, the session features a guided warm-up and cool-down to provide a comprehensive workout experience.
If you like this class, don’t forget to explore the upper body counterpart, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Details**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
The class starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout ahead. Following that, we will engage in two distinct circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll complete four rounds of this circuit—two on the right side and two on the left.
– **Circuit 2:** Five exercises, also executed for 45 seconds with 10 seconds of rest/transition time. This circuit is repeated three times.
In between the circuits, there will be a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (with one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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This lower body strength class is ideal for enhancing strength, boosting mobility, and pushing yourself at a comfortable pace. 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 workout!
xo, Nicole