**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength development and mobility, utilizing minimal equipment. You will only require one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, allowing for easy modifications simply by changing the weight. It’s an adaptable workout for individuals of all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
#### **Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. The class will then move into two circuits, each consisting of exercises completed for 45 seconds, followed by 10 seconds of rest or transition time.
– **Circuit 1:** Four exercises, repeated four times (twice on the right side, twice on the left).
– **Circuit 2:** Five exercises, repeated three times.
You’ll enjoy a 30-second rest between rounds and a full minute to recover between the circuits. You can pause the video and take additional breaks as needed. Always listen to your body and feel free to modify or stop if required.
The session concludes with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– Duration: 01:44
**Circuit Workout**
– **Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– Duration: 41:04
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### **Additional Notes**
This class is crafted to be both efficient and flexible. If you need extra breaks or modifications, feel free to tailor the workout to meet your requirements.
For more lower body routines, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole