**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength and mobility, utilizing minimal equipment. You’ll only need a single heavy weight (either a dumbbell or kettlebell) and a resistance band loop is optional. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications like using a lighter weight. It’s suitable for all fitness levels!
If you appreciate this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
**Equipment Needed:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase warmth. Following this, we dive into two separate circuits:
– **Circuit 1:** Comprises four exercises.
– **Circuit 2:** Comprises five exercises.
Each exercise is executed for 45 seconds, followed by a 10-second rest or transition period. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– Circuit 1 is done four times (twice on the right side, twice on the left).
– Circuit 2 is done three times.
Between the circuits, there is a one-minute recovery interval. Feel free to pause the video and take more rest if needed. Always pay attention to your body and modify or take breaks as necessary. The class ends with a guided cool-down and stretch to support your recovery.
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### **Workout Breakdown**
**01:44 Warm-Up & Mobility**
The warm-up emphasizes mobility and dynamic movements to ready your lower body for the upcoming workout.
**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 or 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. (Bodyweight) Bear Plank Knee Taps
**41:04 Cool Down & Stretch**
The class concludes with a guided cool-down and stretch to aid muscle recovery and enhance flexibility.
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I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole