**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuits class aims to enhance strength and mobility while using minimal equipment. You will only require one substantial weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features low-impact movements with no jumping, making it simple to adjust—simply choose a lighter weight if necessary. It’s a flexible workout appropriate for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **Class Details: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Structure:**
We’ll initiate with a guided warm-up emphasizing mobility and dynamic movements to ready your body. The workout comprises two circuits:
1. **Circuit 1:** Four exercises, each done for 45 seconds with 10 seconds of rest/transition time. You will perform four sets of this circuit—two for the right side and two for the left side.
2. **Circuit 2:** Five exercises, each executed for 45 seconds with 10 seconds of rest/transition time. This circuit will be repeated three times.
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always tune in to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Get your body ready with movements that boost mobility and generate warmth.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (offset, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Finish the class with a series of stretches to help you relax and recover.
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### **Additional Notes**
This class is crafted to be demanding yet suitable for all fitness levels. Take breaks as required and adjust exercises to match your comfort level. For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and share your experience with me!
xo, Nicole