**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility utilizing minimal gear. All that’s needed is a heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The class is low-impact, with no jumping required, allowing for easy modifications through lighter weights. It’s an excellent choice for participants of all fitness levels!
If you like this class, be sure to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up, concentrating on mobility and dynamic movements to ready your body. Following that, we transition into two separate circuits, each focusing on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each movement lasts for 45 seconds, followed by 10 seconds to rest or transition. After finishing all exercises in one circuit, you’ll take a 30-second break before starting it again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left).
– **Circuit 2:** Completed three times.
You’ll also benefit from a one-minute recovery between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or stop as needed. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs, optional):
1. Hip Bridge (one heel raised)
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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I hope you have a great time with this lower body strength class! If you want more lower body workouts, they’re all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole