### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment. You will require just one heavy weight (a dumbbell or kettlebell is ideal) along with a resistance band loop, if desired. The class is low-impact and excludes jumping, making it easy to adjust according to your fitness level—simply choose a lighter weight if necessary. It’s a fantastic workout option for everyone!
If you like this class, don’t miss out on the upper body version, which will be launched 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 class kicks off with a guided warm-up centered around mobility and dynamic movements to ready your body and elevate your heart rate. Following this, we proceed into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will take a **30-second** break before repeating the circuit.
– **Circuit 1**: Done four times (twice for the right side, twice for the left side)
– **Circuit 2**: Done three times
You will experience a **1-minute recovery break** between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and make modifications or stop as required.
The session wraps up with a guided cool-down and stretch to aid your body in recovery.
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### Workout Breakdown
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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**: 41:04
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### Final Thoughts
I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole