**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment requirements. All that is needed is one heavy weight (a dumbbell or kettlebell will do) and optionally, a resistance band loop. The class features a guided warm-up and cool-down, maintaining a low-impact approach without any jumping. It’s also quite easy to adjust—just use a lighter weight if you find it necessary—making it appropriate for participants of all fitness levels.
If you appreciate this class, make sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Lower Body Strength Circuits Class Details**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the workout. Following that, we transition into two different circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for 45 seconds, with a 10-second rest or transition period in between. After finishing all exercises within a circuit, you’ll take a 30-second break before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and take additional time if you need to. Always listen to your body—modify or cease as required.
The class wraps up with a guided cool-down and stretch to assist in your recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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### **Additional Notes**
I hope this lower body strength class enhances your experience! If you’re interested in more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong!
xo, Nicole