**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class is crafted to enhance strength and mobility with minimal tools. You’ll require one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class is low-impact without any jumping, allowing for easy modifications—simply select a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you appreciate this class, make sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate warmth. Following that, we’ll move into two circuits:
1. **Circuit 1:**
– Four exercises
– Execute each exercise for 45 seconds, with 10 seconds of rest/transition time
– Complete four sets (two on the right side, two on the left side)
2. **Circuit 2:**
– Five exercises
– Execute each exercise for 45 seconds, with 10 seconds of rest/transition time
– Complete three sets
Between the two circuits, there will be a one-minute recovery interval. Feel free to pause the video and take extra rest whenever necessary. Always heed your body and modify or halt as needed.
The session wraps up with a guided cool-down and stretch to assist your body in recovering.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
An engaging warm-up to get your body ready for the workout.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 with Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, followed by a Squat
– Curtsy Lunge with Knee Drive, followed by a Squat
– Squat Clean x2 into a Get-Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
A guided cool-down to stretch and soothe your muscles post-workout.
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### **Additional Resources**
I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, you can locate them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole