### Lower Body Strength Circuits Class Overview
This 45-minute class focused on lower body strength circuits aims to enhance both strength and mobility with minimal gear. Just a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop will suffice. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping involved, and modifications are straightforward—simply choose a lighter weight if necessary.
If you like this workout, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 that concentrates on mobility and dynamic movements to ready your body for the workout. Following that, we will jump into two circuit routines:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest or transition**. After finishing all exercises in a circuit, you will take a **30-second rest** before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Executed three times.
There will be a **1-minute recovery break** between the two circuits. Feel free to pause the video and take extra rest if needed. Always listen to your body, modify where necessary, and stop if anything doesn’t feel right.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **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 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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### Additional Notes
I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole