### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear required. You’ll just need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is designed to be low-impact, without any jumping, making it easy to modify—just change the weight to match your fitness level. It’s a flexible workout appropriate for everyone!
If you like this class, make sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 emphasizing mobility and dynamic movements to ready your body. Then, we proceed to two distinct circuits:
1. **Circuit 1**: Four exercises, each performed for 45 seconds, followed by 10 seconds of rest/transition time. You’ll complete a total of four sets—two on the right side and two on the left side.
2. **Circuit 2**: Five exercises, each for 45 seconds, with 10 seconds of rest/transition time. You’ll finish three total sets.
Between the circuits, there’s a one-minute recovery period. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or stop if necessary.
The class concludes with a guided cool-down and stretch to facilitate recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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
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### Final Notes
I hope you find this lower body strength workout enjoyable! It’s an excellent method to challenge your muscles while remaining low-impact. For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole