**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength, aimed at enhancing strength and flexibility using minimal equipment. You’ll require one heavy weight (either a dumbbell or kettlebell) and you may optionally include a resistance band loop. The session is low-impact with no jumping necessary, making it suitable and easy to adapt—simply choose a lighter weight if necessary. As per usual, the class features a guided warm-up and cool-down, providing a comprehensive experience fit for various fitness levels.
If you find this workout enjoyable, don’t miss the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Format**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Afterwards, we proceed to two strength circuits:
– **Circuit 1:** Four exercises performed for 45 seconds each with 10 seconds of rest/transition time. You’ll go through four rounds (two on each side) with a 30-second rest in between rounds.
– **Circuit 2:** Five exercises, also performed for 45 seconds each, followed by 10 seconds of rest/transition time. You’ll complete three rounds, again with a 30-second rest in between.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if needed—always pay attention to your body and adjust or cease the workout whenever necessary.
The class ends with a guided cool-down and stretch to assist your body in recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
– A dynamic warm-up to increase mobility and warm up your body.
**Circuit Workout (08:49)**
**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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
– A guided cool-down to stretch and ease your muscles post-workout.
—
### **Additional Resources**
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, they are all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole