### Lower Body Strength Circuits Class: A Comprehensive Workout for Every Fitness Level
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact, free of any jumping, and easily adaptable—simply modify the weight to match your fitness level. It’s a flexible workout suitable for everyone!
If you like this session, don’t miss the upper body counterpart, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Class Overview: Lower Body Strength Circuits
#### Equipment Needed:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the upcoming exercises. Following that, we transition into two unique circuits, each concentrating on lower body strength and stability.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After completing all exercises within a circuit, you’ll take a break for **30 seconds** before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, a one-minute recovery interval will be provided. You’re welcome to pause the video and take additional rest if necessary—always pay attention to your body and modify or stop as needed. The class wraps up with a guided cool-down and stretch to facilitate recovery.
—
### Workout Breakdown
**Warm-Up & Mobility**
– 01:44: Guided warm-up to ready your body for the session
**Circuit Workout**
– 08:49: Start Circuit 1 (band positioned 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: Guided cool-down to unwind and recuperate
—
This lower body strength session is an excellent way to push your limits while being attentive to your body’s signals. If you seek more lower body workouts, you can find them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your workout!
xo, Nicole