**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All you require is one heavy weight (either a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class is low-impact, with no jumping required, and is easily adjustable—simply opt for a lighter weight if preferred. It’s a flexible workout perfect for all levels of fitness!
If you like this class, be sure to check out the upper body variant, available 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:**
The session starts with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body. Then, we move into two strength circuits:
1. **Circuit 1**: Four exercises, done for 45 seconds each with 10 seconds of rest or transition time. You’ll complete four rounds of this circuit (two rounds for the right side, and two for the left).
2. **Circuit 2**: Five exercises, also performed for 45 seconds each with 10 seconds of rest or transition time. This circuit is repeated three times.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and rest more if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**: 01:44
– Concentrate on dynamic movements to generate warmth and enhance mobility.
**Circuit Workout**: 08:49
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel lifted)
– 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
– A guided stretch to help you relax and recover following the workout.
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### **Additional Notes**
This lower body strength class is an excellent method to enhance strength and stability while maintaining a low-impact approach. If you are seeking additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and remember to listen to your body throughout!
xo, Nicole