**Lower Body Strength Circuits Class Overview**
This 45-minute workout focused on lower body strength circuits aims to enhance strength and mobility with minimal equipment. You will require one heavy weight (either a dumbbell or kettlebell is suitable) and a resistance band loop is optional. The class features a guided warm-up and cool-down, and since there’s no jumping, it can be easily adjusted by opting for a lighter weight. This is an excellent workout suited for all fitness levels!
If you find this session enjoyable, don’t forget to look for the upper body variant, available 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 utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
We’ll start with a guided warm-up that focuses on mobility and dynamic movements to get your body ready for the workout. Following that, we’ll proceed into two distinct circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds designated for rest/transition. You will complete four rounds of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, similarly done for 45 seconds each with 10 seconds of rest/transition time. You will complete three rounds of this circuit.
In-between the circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra rest if necessary. Always listen to your body, and adjust or stop as needed.
We will conclude the class with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band placed 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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
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I hope you appreciate this lower body strength workout! For additional routines focusing on the lower body, you can browse them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole