**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout focused on lower body strength is crafted to enhance strength and stability with minimal equipment required. All you will need is one heavy weight (either a dumbbell or kettlebell works well) and, optionally, a resistance band loop. The session is low-impact and avoids jumping, making modifications straightforward—just choose a lighter weight if necessary. It’s suitable for all fitness levels!
As always, the class includes a guided warm-up to get your body ready and a cool-down to facilitate recovery. If you find this class enjoyable, be sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
1. **Warm-Up:** We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout.
2. **Circuit Work:** The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, there’s a 30-second rest before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You will have a one-minute recovery interval between the two circuits. Feel free to pause the video for extra rest if needed. Always pay attention to your body and modify or halt as necessary.
3. **Cool-Down:** The session concludes with a guided cool-down and stretch to aid in muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll begin with movements designed to enhance mobility while gradually warming up your body.
**Circuit 1 (08:49)**
*Optional: Use a resistance band loop around your thighs for this circuit:*
– 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and ease your muscles.
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### **Additional Notes**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole