**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear. All that’s needed is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, and it’s low-impact with no jumping, allowing for easy modifications. Suitable for beginners and advanced participants alike, this workout is designed for all fitness levels.
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
The class kicks off with a guided warm-up aimed at boosting mobility and incorporating dynamic movements to ready your body for the workout. Following that, we proceed to two circuits of exercises.
– **Circuit 1:** Comprises four exercises executed for 45 seconds each, with 10 seconds of rest/transition time in between moves. You’ll perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Contains five exercises done in the same format as Circuit 1. You’ll complete three sets of this circuit.
After the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate your recovery.
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### **Workout Breakdown**
**01:44 Warm-Up & Mobility**
A variety of mobility-centric movements paired with dynamic exercises to increase warmth and activate your muscles.
**08:49 Circuit Workout**
**Circuit 1 (Resistance Band Around Thighs):**
1. Hip Bridge (with 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)
**41:04 Cool Down & Stretch**
A guided cool-down session to stretch and rejuvenate your muscles post-workout.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole