**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout for lower body strength aims to enhance strength and mobility with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up, two dynamic circuits, and a cool-down stretch. It’s low-impact (no jumping!) and easily adjustable—just modify the weight to match your fitness level. Ideal for fitness enthusiasts of all kinds!
If you liked this class, make sure to check out the upper body variant, which will be live on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We’ll kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body for the workout. Following that, we’ll jump into two circuits:
1. **Circuit 1**: Four exercises carried out for 45 seconds each, with a 10-second break/transition between exercises. You will repeat this circuit four times (twice on each side).
2. **Circuit 2**: Five exercises executed for the same time and rest durations. 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 for extra rest if needed—always heed your body’s signals and modify or pause as required.
We’ll conclude the session with a guided cool-down and stretch to assist your recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at boosting mobility and getting your lower body ready for the workout.
– **Circuit 1 (08:49)**
*Equipment: Resistance band loop (optional)*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
*Repeat four times (twice per side).*
– **Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive into Squat
– Curtsy Lunge Knee Drive into Squat
– Squat Clean x2 into Get-Up
– Bear Plank Knee Taps (bodyweight)
*Repeat three times.*
– **Cool-Down & Stretch (41:04)**
A guided stretch for relaxation and recovery post-workout.
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### **Additional Notes**
This workout is designed to be challenging yet flexible for all fitness levels. Take breaks when necessary, adjust exercises to fit your capabilities, and concentrate on maintaining proper form throughout.
For more lower body workouts, you can explore all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole