**Lower Body Strength Circuits Class: A Comprehensive Workout for Every Fitness Level**
This 45-minute lower body strength circuit session aims to enhance your strength and mobility with minimal gear. You only need one heavy weight (a dumbbell or kettlebell will do) and, optionally, a resistance band loop. The workout is designed to be low-impact, with no jumping involved, making it easily adaptable to fit any fitness level—simply modify the weight as necessary. As always, the session features a structured warm-up and cool-down to promote a safe and effective experience.
If you find this session enjoyable, don’t miss the upper body edition, set to be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare you for the upcoming workout. Following that, we will jump into two strength circuits.
– **Circuit 1:** Four exercises, each lasting 45 seconds, with 10 seconds for rest/transitions between exercises. You’ll execute four rounds of this circuit—two on your right side and two on your left.
– **Circuit 2:** Five exercises, conducted in the same manner as Circuit 1. You’ll go through three rounds of this circuit.
You’ll have a one-minute rest between the two circuits. Feel free to pause the video for extra breaks if needed. Always heed your body’s signals and make modifications or take breaks as required.
The class concludes with a guided cool-down and stretch to aid your body in recovery and relaxation.
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### **Workout Overview**
**01:44** – Warm-Up & Mobility
We’ll kick things off with mobility drills and dynamic movements to get your body ready for the upcoming workout.
**08:49** – Circuit Workout
**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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
Conclude the class with a guided cool-down and stretch to promote muscle recovery and enhance flexibility.
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This session is an excellent opportunity to strengthen your lower body while boosting mobility and stability. If you’re seeking additional lower body workouts, you can find them sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I look forward to hearing your feedback!
xo, Nicole