### Lower Body Strength Circuits Class Overview
This 45-minute session focuses on lower body strength to enhance strength and mobility with minimal gear. You’ll only need one substantial weight (either a dumbbell or kettlebell is perfect) and optionally a resistance band loop. The class features a guided warm-up and cool-down, avoiding any jumping, making it easily adjustable by simply varying the weight. It’s an adaptable workout for every fitness level!
If you liked this session, make sure 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
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up centered on mobility and dynamic movements to prepare your body and increase warmth. Following that, we dive into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each movement lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once 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 the right side, twice on the left)
– **Circuit 2:** Done three times
You’ll enjoy a **1-minute recovery** between the two circuits, but you can always pause the video and take additional time if necessary. Always tune in to your body and adjust or halt as needed. The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Start
**Circuit Workout**
– 08:49 Begin
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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 Start
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### Additional Notes
I hope you relish this lower body strength circuits session! If you’re searching for more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole