**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength circuits class aims to enhance your strength and mobility using minimal equipment. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping involved, and modifications are simple—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, be sure to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Structure of the Class**
The class starts with a guided warm-up aimed at mobility and dynamic movements to get your body ready. After that, we transition into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. Upon finishing all exercises in a circuit, you’ll take a **30-second** break 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’ll enjoy a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching session to assist with your recovery.
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### **Breakdown of the Workout**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (using optional resistance band around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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### **Closing Remarks**
I hope you have a great time with this lower body strength class! If you’re interested in more lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole