### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and, if you wish, a resistance band loop. The class is low-impact without any jumping, making it suitable for all fitness levels. Modifications are straightforward—simply use a lighter weight if necessary. As always, the class features a guided warm-up and cool-down to promote a safe and productive workout.
If you appreciate this session, make sure to explore the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body. After that, you’ll progress into two separate circuits:
#### Circuit 1
– Four exercises
– Execute each exercise for **45 seconds**, taking **10 seconds of rest/transition time** between moves
– Finish **four sets** (two on the right side, two on the left side)
– Rest for **30 seconds** between sets
#### Circuit 2
– Five exercises
– Complete each exercise for **45 seconds**, allowing **10 seconds of rest/transition time** between moves
– Accomplish **three sets**
– Rest for **30 seconds** between sets
Between the two circuits, there will be a **1-minute recovery period**. Feel free to pause the video and take extra time if necessary. Always heed your body and modify or pause as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Final Notes
I hope you find this lower body strength workout enjoyable! Remember to pay attention to your body and make adjustments as needed. For a variety of lower body workouts, you can explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole