**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility with minimal gear. All you will require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumps involved, making it simple to adapt according to your fitness level—just modify the weight as necessary. This workout is suitable for everyone!
If you like this class, don’t forget to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body. From there, we advance into two circuits of strength exercises:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.
– **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 two circuits. You’re welcome to pause the video and take extra rest if necessary. Always pay attention to your body—modify or stop if needed. The class wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
– **Warm-Up & Mobility** (01:44)
A guided warm-up to enhance mobility and increase warmth.
– **Circuit Workout** (08:49)
**Circuit 1** (Resistance band around thighs, optional):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch** (41:04)
A guided cool-down to assist your body in recovery and enhance flexibility.
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### **Additional Notes**
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for more lower body workouts, you can discover them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole