**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance both strength and mobility with minimal gear required. All you need is one heavy weight, like a dumbbell or kettlebell (I’m using a 20 lb dumbbell), along with an optional resistance band loop. The class is designed to be low-impact (no jumping involved) and is easily adjustable—simply modify the weight according to your fitness level. It’s suitable for participants of all fitness backgrounds!
The session always includes a guided warm-up and cool-down to make sure you’re adequately prepared and can recover well afterwards. If you appreciate this workout, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– **Single heavy weight** (like a 20 lb dumbbell or kettlebell)
– **Optional resistance band loop**
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### **Class Structure**
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements in order to prepare your body for the workout. Next, we transition into two circuits of strength exercises. Here’s the layout:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1**: Done four times (twice on each side)
– **Circuit 2**: Done three times
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video for extra rest if necessary. Always heed your body’s signals and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch to assist your muscles in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Start time
**Circuit 1** (with optional resistance band around thighs):
– Hip Bridge (one heel elevated)
– 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Start time
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### **Additional Notes**
Take breaks as necessary and always focus on maintaining proper form over speed or intensity. This workout is crafted to be both challenging and approachable, so feel free to modify the weight or resistance to align with your fitness level.
If you’re interested in more lower body workouts, you can find an entire collection organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear how it goes!
xo,
Nicole