**Overview of Lower Body Strength Circuits Class**
This 45-minute class focuses on lower body strength circuits, aiming to enhance strength and mobility with minimal equipment. You will only need a single heavy weight (either a dumbbell or kettlebell is perfect) and a resistance band loop, which is optional. The session features a guided warm-up and cool-down, without any jumping, allowing for easy modifications by simply changing the weight. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to check out the upper body session, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment**
– **Heavy single weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Structure of the Class**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body. Next, we transition into two circuits of strength exercises:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by a **10-second rest/transition period**. After all exercises in a circuit are finished, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1**: Done four times (twice on each side)
– **Circuit 2**: Done three times
You’ll enjoy a **1-minute rest** between the two circuits, but feel free to pause the video and take additional time if you require. Always pay attention to your body—make modifications or stop if needed. The class wraps up with a guided cool-down and stretch.
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### **Detailed Workout**
– **01:44** – Warm-Up & Mobility
– **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, hovering)
#### **Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength workout enjoyable! If you seek more lower body workouts, you can find all of them neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole