### 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 required is one heavy weight (a kettlebell or dumbbell works well) and an optional resistance band loop. The class features a warm-up, two demanding circuits, and a cool-down stretch. There’s no jumping involved, ensuring accessibility for all fitness levels, and it’s easy to adjust the difficulty by using lighter weights.
If you like this workout, don’t forget to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format:
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to prep your body. Then, you’ll proceed into two separate circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with a **10-second rest/transition time** between movements. After finishing a round of a circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You’ll enjoy a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if you need. Always pay attention to your body, and modify or stop as needed. The class concludes with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (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)
– **Cool Down & Stretch:** 41:04
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### Final Notes:
I hope you find this lower body strength workout enjoyable! It’s an excellent method to challenge your muscles while enhancing mobility and stability. For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole