**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment. You will need one heavy weight (a dumbbell or kettlebell is excellent) and optionally a resistance band loop. The class is low-impact, with no jumping, and can be easily adjusted by changing the weight. It’s a flexible workout that caters to all fitness levels, featuring a guided warm-up and cool-down for a comprehensive session.
If you like this class, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 session starts with a guided warm-up concentrating on mobility and dynamic movements to prime your body for the workout. Following that, we proceed to two strength circuits, each aimed at working your lower body.
– **Circuit 1:**
– Four exercises executed for 45 seconds each, with a 10-second rest/transition interval between exercises.
– Complete four sets (two on the right side, two on the left side).
– **Circuit 2:**
– Five exercises performed for 45 seconds each, with a 10-second rest/transition interval.
– Complete three sets.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop if required. The class wraps up with a guided cool-down and stretching to aid in muscle recovery.
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### **Workout Breakdown**
– **01:44 – Warm-Up & Mobility**
A dynamic warm-up aimed at boosting mobility and preparing your body for the workout.
– **08:49 – Circuit Workout**
**Circuit 1 (with optional resistance band around thighs):**
– 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).
– **41:04 – Cool-Down & Stretch**
A guided cool-down to relax your muscles and enhance flexibility.
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### **Additional Resources**
I hope you relish this lower body strength workout! If you’re seeking more lower body-centric routines, you can find all my workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole