**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength circuits is tailored to enhance strength and mobility with minimal equipment required. All you need is one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is low-impact (no jumping involved) and can be easily modified—simply adjust the weight to align with your fitness level. It’s an excellent workout for all fitness lovers!
If you like this class, make sure to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
The class opens with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following this, we proceed into two strength circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds for rest/transition. Once you complete all four exercises, you’ll have a 30-second rest before repeating the circuit. This circuit gets completed four times overall—twice on the right side and twice on the left.
– **Circuit 2:** Five exercises, carried out in the same style as Circuit 1. This circuit is repeated three times.
Between the two circuits, there’s a one-minute rest period. Don’t hesitate to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or stop when needed.
The session wraps up with a guided cool-down and stretching routine to aid your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44 Begin with mobility movements and dynamic sessions to generate warmth.
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 Conclude the session with a guided cool-down and stretching exercises to unwind and recuperate.
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### **Additional Notes**
This class is crafted to be friendly and flexible. If you require more rest or lighter weights, feel free to modify as needed. The objective is to push yourself while ensuring safety and comfort.
For a broader selection of lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and I’d love to hear how it goes!
xo, Nicole