**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout focused on lower body strength aims to enhance both strength and mobility while using minimal equipment. You only need one heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop if desired. The class features a guided warm-up and cool-down, is low-impact (no jumping!), and can be easily adjusted by changing the weight. It’s suitable for participants of all fitness levels!
If you find this class enjoyable, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up targeting mobility and dynamic movements to ready your body. Following that, we dive into two distinct circuits:
– **Circuit 1:** Comprising four exercises
– **Circuit 2:** Comprising five exercises
Each exercise lasts for 45 seconds, with a 10-second pause for rest or transition. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Repeated four times (twice on the right side and twice on the left side).
– **Circuit 2:** Repeated three times.
Between the two circuits, there’s a one-minute recovery period. Feel free to pause the video and take extra rest as needed. Always listen to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretching session to support your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at increasing body temperature and enhancing mobility.
**Circuit Workout (08:49)**
**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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
A guided cool-down to stretch and relax your muscles.
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### **Additional Notes**
I hope you have a great time with this lower body strength class! If you’re interested in discovering more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole