### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit workout aims to enhance strength and mobility with minimal equipment. You will need just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, featuring no jumping, and can be easily tailored by modifying the weight to fit your fitness level. It’s an excellent workout for fitness enthusiasts of all kinds!
If you appreciate this session, don’t forget to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up targeting mobility and dynamic movements to ready your body and generate heat. Afterwards, we transition into two main circuits:
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Includes five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Carried out for **four sets** (two sets on the right side, two additional sets on the left side).
– **Circuit 2:** Conducted for **three sets**.
Between the two circuits, there’s a **one-minute recovery**. Feel free to pause the video and take extra rest if required. Always pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Get your body ready with mobility exercises and dynamic movements to boost flexibility and warmth.
**Circuit 1 (08:49)** – *Resistance band around thighs (optional)*
1. Hip Bridge (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 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)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### Additional Notes
I hope you find enjoyment in this lower body strength workout! If you’re in search of more lower body-centric exercises, you can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole