**Lower Body Strength Circuits Class Overview**

This 45-minute workout for lower body strength focuses on enhancing both strength and mobility with minimal equipment. You only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact with no jumping, allowing for easy modifications—simply choose a lighter weight if necessary. It’s a great workout suitable for all fitness levels!

If you like this class, make sure to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.

### **What You’ll Need for Class:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop

### **Class Structure**

We will start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate heat. Following that, we will engage in two circuits, each containing a series of exercises aimed at your lower body.

– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises

Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in the circuit are completed, you will rest for **30 seconds** before repeating.

– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times

You will have a **1-minute recovery** between the circuits, but feel free to pause the video and take extra rest if necessary. Always pay attention to your body—adapt or stop as needed. The class wraps up with a guided cool-down and stretch to aid in recovery.

### **Workout Breakdown**

– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout

**Circuit 1 (with resistance band around thighs):**
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

– **41:04** – Cool Down & Stretch

### **Final Notes**

I hope you have a great time with this lower body strength class! If you’re interested in further lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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