### Overview of Lower Body Strength Circuits Class
This 45-minute workout focusing on lower body strength circuits aims to enhance strength and mobility with minimal gear. You will only need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is designed to be low-impact with no jumping, making it readily adaptable for all fitness levels—just modify the weight as necessary. The session includes a guided warm-up and cool-down to promote a safe and efficient workout. This class is an excellent choice for everyone!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) shortly.
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### Equipment Required:
– **Single heavy weight** (I’ll be using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Structure of the Class
The session kicks off with a guided warm-up aimed at enhancing mobility and performing dynamic movements to prepare your body. Subsequently, we progress into two different circuits:
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you will rest for **30 seconds** before starting again.
– **Circuit 1:** Done in **four sets** (two on the right side, two on the left side)
– **Circuit 2:** Done in **three sets**
Between the circuits, you’ll have **one minute to recover**. Feel free to pause the video and take extra time if necessary. Always pay attention to your body—adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Breakdown of the Workout
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Positioned 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Concluding Thoughts
I hope you find this lower body strength class enjoyable! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole