**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength circuits aims to enhance your strength and mobility with minimal equipment requirements. You will just need one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session is low-impact and eliminates any jumping, making it easily adaptable simply by changing the weight. It’s an excellent workout suitable for all fitness capabilities!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Details: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up centered on mobility and dynamic movements to prepare your body for the workout. Following this, we’ll transition into two separate circuits:
– **Circuit 1:** Comprising four exercises
– **Circuit 2:** Comprising five exercises
Each exercise is conducted for 45 seconds, succeeded by 10 seconds of rest or transition time. Upon completing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left)
– **Circuit 2:** Executed three times
You’ll receive a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if required. Always heed your body’s signals, make modifications as needed, and stop if something feels off.
The session wraps up with a guided cool-down and stretching routine to facilitate your body’s recovery.
—
### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with optional resistance band positioned around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, then Squat
– Curtsy Lunge to Knee Drive, then Squat
– Squat Clean x2, then Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
—
I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole