**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and mobility utilizing just one heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, maintains a low-impact standard with no jumping involved, and is easily adjustable—just modify the weight to match your fitness level. It’s a flexible workout suitable for everyone!
If you find this class enjoyable, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– **Single Heavy Weight**: I’m opting for a 20 lb dumbbell, but select a weight that presents a challenge for you.
– **Optional Resistance Band Loop**: For increased resistance during specific exercises.
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### **Class Structure**
The class starts with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following this, we proceed into two separate circuits:
– **Circuit 1**: Consists of four exercises. You will complete this circuit four times (twice on the right side and twice on the left side).
– **Circuit 2**: Contains five exercises. You will repeat this circuit three times.
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing a full circuit, you will rest for **30 seconds** before starting again. Between the two circuits, there will be a **1-minute recovery period**—feel free to pause the video and take extra time if required. Always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **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, 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)
– **41:04** – Cool Down & Stretch
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### **Additional Notes**
This workout serves as an excellent way to fortify your lower body while enhancing stability and mobility. Remember to take breaks as necessary and adjust the intensity to accommodate your fitness level. If you’re seeking more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share how it goes!
xo,
Nicole