**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength circuits is crafted to enhance strength and mobility with minimal equipment requirements. All that’s needed is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and free of jumping, thus making it easily adjustable by opting for a lighter weight. It’s suitable for individuals of all fitness levels and features a guided warm-up and cool-down.
If you find this class enjoyable, be sure to explore the upper body variation, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
**Equipment Needed:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Structure:**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following this, we proceed into two strength circuits:
1. **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition in between exercises. You’ll complete four rounds of this circuit—two on the right side and two on the left.
2. **Circuit 2:** Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time. This circuit will be repeated three times.
Between the two circuits, there will be a one-minute recovery period. Feel free to pause the video and take extra rest as required. Always pay attention to your body and modify or stop as needed.
The class ends with a guided cool-down and stretching session to aid recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
A mix of mobility exercises and dynamic movements to prepare your body for the workout.
**Circuit 1 (08:49)**
*Equipment: Optional resistance band around thighs*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2 with a Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, then Squat
– Curtsy Lunge to Knee Drive, then Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight only)
**Cool-Down & Stretch (41:04)**
A guided stretching session to relax and recover post-workout.
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### **Additional Notes**
This class aims to be challenging while remaining adaptable for all fitness levels. Make modifications as required, and always emphasize proper form over speed or weight. If you’re seeking additional lower body workouts, you can find them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and feel free to share your experience!
xo,
Nicole