**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is created to enhance strength and mobility utilizing minimal equipment. All you require is one heavy weight (a dumbbell or kettlebell works effectively) and an optional resistance band loop. The class is low-impact with no jumping involved, making it simple to adjust by simply opting for a lighter weight. It’s an excellent workout for individuals of all fitness levels!
If this class appeals to you, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Lower Body Strength Circuits Class Details**
#### **Equipment Needed:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
1. **Warm-Up:** The class starts with a guided warm-up concentrating on mobility and dynamic movements to prep your body and generate warmth.
2. **Circuit Workout:** The workout is made up of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll have a **1-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
3. **Cool-Down:** The class wraps up with a guided cool-down and stretch to assist your body in recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1** (Resistance band around thighs):
– Hip Bridge (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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
—
### **Additional Notes**
I hope you find joy in this lower body strength class! Always remember to take breaks as needed and modify exercises to fit your fitness level. If you’re searching for more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—happy training!
xo, Nicole