### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is aimed at enhancing strength and mobility while utilizing minimal equipment. All that’s necessary is a single heavy weight (either dumbbell or kettlebell) and a resistance band loop, if desired. The class is low-impact, requiring no jumping, allowing for easy modifications by simply changing the weight. It’s an excellent workout suitable for every fitness level!
If you like this class, don’t forget to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout ahead. Following that, we will proceed into two exercise circuits:
#### **Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing a circuit, take a **30-second** break before starting again.
– **Circuit 1:** Complete **4 sets** (2 sets on the right side, 2 sets on the left).
– **Circuit 2:** Complete **3 sets**.
You will have **1 minute of recovery time** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body and adjust or stop as needed.
The class ends with a guided cool-down and stretch to aid muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### **Circuit 1** (Resistance band 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, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Additional Notes
I hope you find enjoyment in this lower body strength class! For further lower body workouts, you can explore all my routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole