**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment. All you will need is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The workout is low-impact and avoids jumping, so it’s easily adjustable by opting for a lighter weight. It’s an excellent choice for every fitness level!
If you like this class, don’t forget to explore the upper body variation, which will be released 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 utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class begins with a supervised warm-up aimed at enhancing mobility and gradually increasing heat through dynamic movements. Following that, we proceed to two strength circuits, each specifically created to effectively target your lower body.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all the exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Conducted four times (twice on the right side, twice on the left side)
– **Circuit 2**: Conducted three times
You’ll enjoy a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop when needed.
The session concludes with a guided cool-down and stretching to aid in recovery and relaxation.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We will kick things off with a warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready for the workout.
**Circuit Workout (08:49)**
**Circuit 1** *(Resistance band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
We will wrap up with a guided cool-down and stretching session to alleviate tension and support recovery.
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### **Additional Notes**
I hope you find joy in this lower body strength class! If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole