**Lower Body Strength Circuits Class Overview**
This 45-minute workout focused on lower body strength circuits is crafted to enhance strength and mobility with minimal equipment. You’ll just need one heavy weight (a kettlebell or dumbbell is perfect) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing easy modification with a lighter weight. This workout caters to all fitness levels!
If you liked this session, don’t miss the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
#### **Equipment Needed:**
– 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 aimed at enhancing mobility and dynamic movement, setting your body up for the workout. The core workout consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you’ve completed all the exercises in a circuit, you’ll take a **30-second** break before doing the circuit again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
There will be a one-minute rest period between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or stop when needed.
The class wraps up with a guided cool-down and stretch for recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Begin with dynamic movements to increase warmth and enhance mobility.
**Circuit Workout**
– 08:49 Start the circuit training.
**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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Conclude the class with a soothing cool-down and stretch.
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### **Additional Resources**
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole