**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit exercise routine is crafted to assist you in developing strength and stability with minimal gear. You’ll require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications based on your fitness level. Simply adjust the weight or omit the resistance band if necessary. This workout is perfect for everyone!
If you like this class, don’t miss the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body and generate warmth. After that, we proceed into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. Once all exercises in a circuit are completed, 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
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video for extra rest whenever needed. Always listen to your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility** (01:44)
A series of movements intended to enhance mobility and get your body ready for the workout.
– **Circuit Workout** (08:49)
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch** (41:04)
A guided series of stretches to relax your muscles and facilitate recovery.
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### **Additional Notes**
This workout is intended to be challenging yet customizable for all fitness levels. Take breaks as required, adjust exercises to accommodate your body, and prioritize proper form throughout.
For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole