**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. You will only need one heavy weight (either a dumbbell or kettlebell) and, optionally, a resistance band loop. The class is low-impact (no jumping involved) and can be easily adjusted—just opt for a lighter weight if necessary. It’s an excellent choice for all fitness levels!
As usual, the session starts with a guided warm-up to ready your body and concludes with a cool-down to assist in recovery. If you find this class enjoyable, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Information: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’ll be using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
1. **Warm-Up:** We will kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout.
2. **Circuit Exercises:** The workout is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll receive a **1-minute recovery** between the two circuits. Feel free to pause the video for extra rest if necessary. Always heed your body’s cues and modify or halt as needed.
3. **Cool-Down:** The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Summary**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band placed around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2:**
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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole