**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell works) and a resistance band loop, if desired. The workout is low-impact and avoids jumping, making it suitable for all fitness levels. Adjustments can be made easily—just opt for a lighter weight if necessary. The class features a structured warm-up and cool-down to provide a safe and productive workout experience.
If you like this class, don’t miss the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
#### **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 concentrating on mobility and dynamic movements to ready your body. Following that, we transition into two circuits of exercises.
– **Circuit 1:** Four exercises, carried out for 45 seconds each with a 10-second rest/transition period. Once you finish all four exercises, you’ll have a 30-second rest before repeating the circuit. This circuit is run four times (twice on the right side, twice on the left).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. This circuit is completed three times.
Between the two circuits, you’ll have a one-minute recovery break. You can pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
Get your body ready with mobility-focused movements and dynamic stretches.
– **Circuit 1 (08:49)**
*Equipment: 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)
*Repeat four times (twice per side).*
– **Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
*Repeat three times.*
– **Cool-Down & Stretch (41:04)**
Conclude the class with a soothing stretch to enhance flexibility and support recovery.
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### **Additional Resources**
I hope you find this lower body strength class enjoyable! If you’re in search of additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole