**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 only require a single heavy weight (either a dumbbell or kettlebell works well) and an optional resistance band loop. The class comprises a guided warm-up and cool-down, is low-impact (no jumping involved), and can be easily adjusted by modifying the weight. It’s appropriate for all fitness levels!
If you find this class enjoyable, make sure to take a look at the upper body version, which is set to be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Structure**
The class opens with a guided warm-up highlighting mobility and dynamic movements to ready your body for the session. Following that, we’ll dive into two strength circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition interval. You’ll perform a total of four sets—two on the right side and two on the left.
– **Circuit 2:** Five exercises, similarly carried out for 45 seconds each with a 10-second rest/transition interval. You’ll complete three sets in total.
Between the two circuits, you’ll enjoy a one-minute recovery break. Don’t hesitate to pause the video and take extra time for rest if needed. Always heed your body’s signals, modify exercises as necessary, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
– A collection of dynamic movements to generate warmth and enhance mobility.
**Circuit 1 (08:49)**
*Equipment: Resistance band around thighs (optional)*
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering position)
**Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
– A guided routine to stretch and relax your muscles following the workout.
—
### **Additional Notes**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole