**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear. You’ll only require one heavy weight, like a dumbbell or kettlebell, and an optional resistance band loop. The class is low-impact (no jumping involved) and can be easily modified—just adjust the weight to match your fitness level. It’s an excellent workout suitable for all!
If you like this class, make sure to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We’ll kick off with a guided warm-up aimed at improving mobility and dynamic movements, getting your body ready for the workout. The session consists of two circuits, each with exercises lasting 45 seconds, followed by 10 seconds of rest or transition. After each circuit, you’ll enjoy a 30-second break before repeating. Here’s how it breaks down:
– **Circuit 1:** Four exercises, executed four times (twice on the right side, twice on the left).
– **Circuit 2:** Five exercises, executed three times.
You’ll have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or stop as required. The class wraps up with a guided cool-down and stretch to aid muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility** (01:44)
We’ll start the workout with movements intended to enhance mobility and gradually increase warmth.
**Circuit Workout** (08:49)
**Circuit 1** (using the 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch** (41:04)
We’ll conclude with a calming cool-down to stretch and relieve tension in the engaged muscles.
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### **Additional Notes**
This session is crafted to be flexible according to your fitness level. If you require more time to recover between circuits, don’t hesitate to pause the video. Always prioritize proper form and listen to your body throughout the workout.
For more lower body workout options, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole