**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout for lower body strength aims to enhance strength and mobility with minimal equipment required. You’ll need one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, and it is low-impact with no jumping, making it easily adaptable for any fitness level. Simply modify the weight as needed. This is a flexible and effective workout for everyone!
If you like this class, don’t forget to check out the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate warmth. After that, we proceed to two circuits of strength exercises:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition in between. You’ll do four sets (two on the right side, two on the left side) with 30 seconds of rest between each round.
– **Circuit 2:** Five exercises, performed in the same structure as Circuit 1. You’ll complete three sets of this circuit.
You’ll enjoy a one-minute recovery interval between the circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body—modify or stop as needed.
The class wraps up with a guided cool-down and stretching to aid your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at enhancing mobility and readying your lower body for the workout.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop (optional)*
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, 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)**
A guided cool-down to stretch and ease your muscles post-workout.
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### **Additional Notes**
This workout is crafted to challenge your lower body while remaining welcoming to all fitness levels. Keep in mind to listen to your body and adjust as necessary. If you’re seeking more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
xo, Nicole