**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength circuits aims to enhance your strength and mobility using minimal equipment. You only need one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The workout is designed to be low-impact without any jumping, allowing for easy modifications—simply choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to check out the upper body version, which will be live on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
The class starts with a structured warm-up concentrating on mobility and dynamic movements to prepare your body. After that, we dive into two circuit workouts:
1. **Circuit 1**: Four exercises performed for 45 seconds each with 10 seconds of rest/transition time. Once all four exercises are done, you’ll take a 30-second break before repeating the circuit. This circuit is done four times (twice for each side).
2. **Circuit 2**: Five exercises, also for 45 seconds each with 10 seconds of rest/transition time. You will complete this circuit three times.
In between the circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The session concludes with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– Duration: 01:44
**Circuit Workout**
– Start Time: 08:49
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2, Elevate
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– Start Time: 41:04
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I hope you find this lower body strength class enjoyable! If you seek additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole