**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit workout aims to enhance strength and mobility with minimal equipment. You will need just one heavy weight (a kettlebell or dumbbell works perfectly) and an optional resistance band loop. The class is low-impact (no jumping necessary) and can easily be adjusted—simply modify the weight to match your fitness level. It’s an excellent workout suitable for everyone!
If you like this class, don’t forget to check out the upper body version, which will be posted on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
We’ll start with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. After that, we’ll delve into two circuits, each crafted to effectively target your lower body muscles.
#### **Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you’ll have a **30-second rest** before repeating the circuit.
– **Circuit 1:** Done **four times** (twice on each side)
– **Circuit 2:** Done **three times**
You’ll enjoy a **1-minute break** between the two circuits, but feel free to pause the video and take additional time if necessary. Always listen to your body and modify or stop as you feel appropriate.
The class wraps up with a guided cool-down and stretch to assist your muscles in recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### **Final Notes**
I hope you enjoy this lower body strength class! Always listen to your body, take breaks as necessary, and modify exercises as required for your fitness level. If you’re searching for more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole