**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength circuits aims to enhance strength and mobility with minimal gear. You’ll require one heavy weight (either a kettlebell or dumbbell will suffice) and a resistance band loop, which is optional. The session features a structured warm-up and cool-down, and it is low-impact with no jumping. Modifications are straightforward—simply opt for a lighter weight if necessary—making this workout suitable for all fitness levels.
If you like this session, don’t miss out on the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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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 Structure**
We will kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. The main part of the class features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After all exercises in a circuit are finished, you will rest for **30 seconds** before going through the circuit again.
– **Circuit 1:** Done four times (twice on the right side and twice on the left side)
– **Circuit 2:** Done three times
There will be a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body—modify or halt as necessary.
The session wraps up with a guided cool-down and stretching to aid in your recovery.
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### **Workout Breakdown**
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### **Circuit 1** (Resistance band positioned around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool Down & Stretch
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I hope you find joy in this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole