**Lower Body Strength Circuits Class Summary**
This 45-minute lower body strength circuit session is tailored to aid in enhancing your strength and flexibility with minimal equipment requirements. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, avoiding any jumping, and can be easily adjusted—just switch to a lighter weight if preferred. It’s a flexible workout appropriate for individuals at any fitness level!
If you appreciate this class, make sure to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Information: Lower Body Strength Circuits**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
We’ll start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. The primary workout includes two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Upon finishing all movements in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Completed three times
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video for extra rest if required. Always heed your body’s signals and adjust or take breaks as needed. We’ll conclude the class with a guided cool-down and stretch.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Begin with a guided warm-up to set your body for the workout.
**Circuit 1 (with optional 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 Finish the class with a soothing cool-down and stretch.
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### **Further Information**
This class is crafted to be both challenging and approachable, providing numerous chances to adjust based on your fitness level. Always pay attention to your body and make changes as necessary.
If you’re on the lookout for additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun in the class, and let me know how it goes!
xo,
Nicole