**Lower Body Strength Circuits Class Overview**
This 45-minute strength circuit session for the lower body aims to enhance strength and mobility while utilizing minimal gear. All that’s required is a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact—no jumping required—and can be readily adjusted by changing the weight. It’s suitable for all levels of fitness! As usual, the session features a guided warm-up and cool-down to promote a safe and effective workout.
If you like this class, make sure to explore the upper body edition, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Structure:**
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. Following that, we dive into two separate circuits:
– **Circuit 1:** Four exercises, each done for 45 seconds with 10 seconds of rest/transition. After finishing all four exercises, you’ll take a 30-second rest before repeating the circuit. This circuit is performed four times in total (twice on the right side, twice on the left).
– **Circuit 2:** Five exercises, also executed for 45 seconds each with 10 seconds of rest/transition. This circuit will be repeated three times.
Between the two circuits, you’ll enjoy a recovery period of one minute. You’re welcome to pause the video for extra rest if needed. Always heed your body’s signals and modify or stop as necessary.
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 Begin your warm-up with mobility-centered movements to prepare your body.
**Circuit Workout:**
– 08:49 Commence the circuit segment of the 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 Knee Taps (bodyweight)
**Cool-Down & Stretch:**
– 41:04 Finish the class with a guided cool-down and stretch to relax and recuperate.
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I hope you find joy in this lower body strength workout! For additional lower body-focused routines, all my workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole