**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear required. All that’s needed is a heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class is designed to be low-impact, avoiding any jumps, and can be easily tailored by changing the weight utilized. It’s an excellent routine for every fitness level!
If you appreciate this class, don’t forget to explore the upper body variant, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
**Class Layout:**
1. **Warm-Up:** The session starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat.
2. **Circuit Work:** The workout comprises two circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition interval. You’ll perform four sets (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, executed for 45 seconds each with a 10-second rest/transition interval. You’ll complete three sets.
3. **Rest Periods:** After the two circuits, you’ll have a one-minute recovery. Feel free to pause the video and take further rests if needed. Always heed your body and modify or halt as required.
4. **Cool-Down:** The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– Start at 01:44
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel lifted)
– 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)
**Cool-Down & Stretch:**
– Start at 41:04
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This session provides an excellent opportunity to fortify your lower body while enhancing mobility and stability. Remember to take breaks as necessary and tailor the intensity to fit your fitness level. For additional lower body routines, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole