**Lower Body Strength Circuits Class Summary**
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment required. All that’s necessary is a single heavy weight (such as a dumbbell or kettlebell) and optionally, a resistance band loop. The class is low-impact, avoiding any jumping, and can be easily adjusted—just opt for a lighter weight as needed. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, be sure to check out the upper body variant, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Requirements**
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional resistance band loop
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### **Class Format**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we dive into two strength circuits, each crafted to effectively target your lower body muscles. The class wraps up with a guided cool-down and stretch to aid in recovery.
#### **Circuit Information**
– **Circuit 1:**
– 4 exercises
– Execute each for 45 seconds, with 10 seconds of rest/transition
– Finish 4 sets (2 on the right, 2 on the left)
– **Circuit 2:**
– 5 exercises
– Execute each for 45 seconds, with 10 seconds of rest/transition
– Finish 3 sets
You will enjoy a 30-second rest between sets and a 1-minute recovery between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and modify or stop as required.
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### **Workout Overview**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### **Concluding Thoughts**
I hope you find this lower body strength class enjoyable! Remember to pay attention to your body, take breaks whenever necessary, and adjust the exercises to fit your fitness level. If you’re on the lookout for additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole