**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is intended to enhance strength and mobility with minimal gear. You will require a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping exercises, ensuring accessibility and ease of modification simply by changing the weight. Ideal for all fitness levels!
If you like this workout, don’t forget to check out the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
The session starts with a guided warm-up aimed at mobility and dynamic movements to ready your body. The workout is divided into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1**: Complete four sets (two on the right side, two on the left side).
– **Circuit 2**: Complete three sets.
You’ll receive a **one-minute recovery** between the two circuits. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body and modify or stop as necessary. The class ends with a guided cool-down and stretch.
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### **Workout Breakdown**
**Warm-Up & Mobility** (01:44)
Prepare your body with mobility exercises and dynamic movements to increase warmth and flexibility.
**Circuit 1** (08:49) – Resistance band around thighs (optional):
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2** – No resistance band needed:
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)
Conclude the class with a guided cool-down to relax your muscles and enhance flexibility.
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### **Final Notes**
I hope you find this lower body strength workout enjoyable! If you want more lower body exercises, you can discover all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole