### Lower Body Strength Circuits Workout
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility while utilizing minimal gear. You will require just one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The session consists of a guided warm-up and cool-down, and it’s designed to be low-impact—no jumping included. Adjustments are straightforward; simply choose a lighter weight if necessary—making this workout appropriate for all fitness levels.
If you find this class enjoyable, make sure to explore the upper body variation, which will be released 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 Overview:
The session kicks off with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body for the workout ahead. Following that, we progress into two strength circuits. Each circuit is designed to challenge your lower body while providing opportunities for rest and recovery.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, executed for 45 seconds each alongside 10 seconds of rest/transition time. You’ll perform four sets (two sets per side for unilateral exercises).
– **Circuit 2:** Five exercises, carried out for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets.
Between the two circuits, there will be a one-minute recovery break. Feel free to pause the video and take additional rest as needed. Always listen to your body and make adjustments or rest as required. The class wraps up with a guided cool-down and stretch to aid 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 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 to Get-Up
5. Bear Plank with Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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This workout is an excellent approach to enhancing lower body strength while boosting mobility and stability. If you’re interested in more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole