### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment needed. Just a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop are required. The class is low-impact, featuring no jumps, and is easily adjustable—simply modify the weight to fit your fitness level. It’s a workout suitable for all!
As usual, the session starts with a guided warm-up and concludes with a cool-down to make sure you’re adequately prepped and recuperated. If you find this class enjoyable, be sure to check out the upper body version, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (for instance, a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Format
The session kicks off with a guided warm-up that focuses on mobility and dynamic moves to ready your body. Following this, you will engage in two separate circuits:
– **Circuit 1:** Consists of four exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll carry out four sets in total (two sets on the right side, two on the left).
– **Circuit 2:** Involves five exercises, executed for 45 seconds with a 10-second rest/transition time. You’ll complete three sets overall.
Between the two 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’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at enhancing mobility and generating heat in your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with optional 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 Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
A guided cool-down to stretch and ease your muscles following the workout.
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### Final Notes
This lower body strength class is an excellent way to challenge your muscles and enhance overall lower body strength. If you’re in search of additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to tune into your body and modify as needed.
xo,
Nicole