### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is intended to enhance your strength and mobility with minimal equipment required. All that is needed is one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, and there’s no jumping required, allowing you to easily adapt it to your fitness level. Just modify the weight as necessary to fit your capabilities. This workout is appropriate for all fitness levels!
If you like this class, be sure to explore the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following the warm-up, you’ll engage in two distinct circuits, each crafted to focus on your lower body.
#### Circuit Breakdown:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time** in between. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before restarting the circuit.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Completed three times.
You’ll receive a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time as necessary—always listen to your body and make adjustments or take breaks as needed. The class wraps up with a guided cool-down and stretch to aid muscle 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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### Final Notes
I hope you find this lower body strength workout enjoyable! If you seek additional lower body exercises, you can locate all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole