**Lower Body Strength Circuits Class Overview**
This 45-minute workout circuit focusing on lower body strength is crafted to enhance your strength and boost mobility. You’ll only need one heavy weight (a kettlebell or dumbbell works perfectly) and a resistance band loop, although the band is optional. The class features a structured warm-up and cool-down, and it’s designed to be low-impact, meaning no jumping is required. Modifications are simple—just choose a lighter weight if necessary—making this workout suitable for everyone!
If you like this session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate heat. Following that, we will progress into two primary circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is done for 45 seconds, with 10 seconds allotted for rest or transition. Once all exercises in a circuit are completed, you’ll have a 30-second break before doing the circuit again.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
Between the two circuits, enjoy a one-minute recovery phase. You can pause the video to take more break time if necessary. Always be attentive to your body and adjust or stop as required.
The session wraps up with a guided cool-down and stretch to assist in recovery and relaxation.
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### **Workout Breakdown**
– **01:44 Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements crafted to ready your body for the workout.
– **08:49 Circuit Workout**
**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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **41:04 Cool-Down & Stretch**
A guided cool-down to facilitate recovery and enhance flexibility.
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### **Final Notes**
I hope you find joy in this lower body strength class! For additional lower body workouts, browse my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole