**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength is crafted to enhance strength and mobility with minimal gear. All that is required is one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session comprises a guided warm-up, two strength circuits, followed by a cool-down stretch. It’s low-impact (no jumping!) and can be easily adjusted—simply modify the weight according to your fitness level. This workout is suitable for everyone!
If you like this session, don’t miss out on the upper body class, which will debut on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Structure**
The session kicks off with a guided warm-up focusing on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise runs for **45 seconds**, with **10 seconds of rest/transition time** in between moves. Upon completing an entire circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have a **1-minute recovery** between the two circuits. Don’t hesitate to pause the video and take extra rest as necessary. Always be attuned to your body, modify as needed, and stop if required.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
—
### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Begin warming up with mobility exercises and dynamic movements
**Circuit 1** (Resistance band around thighs suggested)
– 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 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 Conclude the workout with a guided cool-down and stretching session
—
### **Additional Resources**
I trust you will find joy in this lower body strength class! If you’re on the lookout for more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole