**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit training session is ideal for enhancing strength and mobility. You will only require a single heavy weight (a dumbbell or kettlebell is excellent) and an optional resistance band loop. The class features a guided warm-up, two circuits, and a cool-down, all without any jumping. It can be easily modified—just opt for a lighter weight if necessary—making it accessible for all fitness levels.
If you like this class, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Class Equipment**
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional resistance band loop**
—
### **Class Structure**
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to prep your body. Next, you’ll engage in two circuits of exercises:
– **Circuit 1**: Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll execute four sets in total (two on the right side, two on the left side).
– **Circuit 2**: Five exercises, performed for 45 seconds with 10 seconds of rest/transition time. You’ll complete three sets in total.
There will be a one-minute recovery between the two circuits. You are welcome to pause the video and take extra rest if needed. Always be attentive to your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretch to facilitate your recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up designed to enhance mobility and generate heat in your muscles.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
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)**
A guided cool-down to stretch and relax your muscles following the workout.
—
### **Additional Resources**
If you enjoyed this lower body strength class, you can locate all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole