**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with minimal equipment requirements. You will only need one substantial weight (a dumbbell or kettlebell is suitable) and optionally, a resistance band loop. The class is designed to be low-impact with no jumping, ensuring accessibility for participants of all fitness levels. Modifications are available—simply opt for a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to promote a safe and effective workout.
If you find this class enjoyable, don’t forget to explore the upper body version, which will be published on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Equipment Needed**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure**
The class commences with a guided warm-up emphasized on mobility and dynamic movements to get your body ready for the workout. Subsequently, we transition into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest or transition time**. After completing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the two circuits, there will be a **1-minute recovery phase**, but feel free to pause the video and take extra time if necessary. Always pay attention to your body and modify or cease as required.
The class wraps up with a guided cool-down and stretching to aid your body’s recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Get your body ready with mobility workouts and dynamic movements to generate warmth and enhance your range of motion.
**08:49 – Circuit Workout**
**Circuit 1** (Resistance band around thighs):
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)
**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**
Conclude the session with a variety of stretches to alleviate tension and encourage recovery.
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### **Additional Resources**
I trust you will find joy in this lower body strength class! If you’re seeking more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole