### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout focused on lower body strength aims to enhance strength and mobility with minimal gear. You’ll require a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session incorporates a guided warm-up and cool-down, with no jumping included, allowing easy modifications by simply changing the weight. This workout is appropriate for all fitness levels!
If you like this session, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session starts with a guided warm-up aimed at mobility and dynamic movements to ready your body. Next, we transition into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll take **30 seconds of rest** before repeating the circuit.
– **Circuit 1**: Completed four times (twice on the right, twice on the left)
– **Circuit 2**: Completed three times
Between the two circuits, you’ll have a **1-minute recovery break**. Feel free to pause the video and take extra time if you need it. Always listen to your body, make exercise modifications as required, and stop if anything feels off.
The session concludes with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility**: 01:44
**Circuit Workout**: 08:49
#### 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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
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### Final Notes
I hope you find this lower body strength class enjoyable! For more lower body workouts, you can check them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole