**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is aimed at enhancing strength and mobility with minimal gear. You’ll need just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, with no jumping, and is easily adjustable—simply modify the weight according to your fitness level. It’s an excellent workout for all skill levels!
If you like this session, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
We will kick off with a guided warm-up that emphasizes mobility and includes dynamic movements to ready your body for the workout. The main section of the class features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, with **10 seconds of rest/transition** in between. After finishing all the exercises in a circuit, you’ll have a **30-second** rest before repeating.
– **Circuit 1:** Completed four times (two sets on the right side, two sets on the left side).
– **Circuit 2:** Completed three times.
You’ll enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if you need to. Always listen to your body—adjust or stop as needed.
The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
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**
– **Start Time:** 41:04
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### **Final Notes**
I hope you find this lower body strength workout enjoyable! If you’re interested in additional lower body exercises, you can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole