### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. A single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop are all you require. The class features a guided warm-up and cool-down, with a focus on low-impact movements, eliminating any jumping. It’s also easily adjustable—just opt for a lighter weight if needed—ensuring it’s suitable for all fitness levels.
If you find this class enjoyable, don’t miss the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week!
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Following this, we transition into two strength exercise circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, interspersed with **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will take a **30-second** rest before repeating it.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Executed three times
Between the circuits, enjoy a **1-minute recovery interval**. You can pause the video and take additional time if necessary. Always pay attention to your body and adapt or stop if needed.
The class concludes with a guided cool-down and stretch to assist in your recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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, 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 with Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Additional Notes
I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole