**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment. All that’s required is a single heavy weight, such as a dumbbell or kettlebell (a 20 lb dumbbell is shown in this example), along with an optional resistance band loop. The class is low-impact and free from jumping, making it suitable for every fitness level. Modifications can be easily made—simply adjust the weight or intensity according to your requirements. The session starts with a guided warm-up and concludes with a cool-down to guarantee a safe and effective workout.
If you liked this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell or kettlebell)
– Optional resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up aimed at enhancing mobility and encouraging dynamic movements to prepare your body for the workout. The primary workout features two circuits, each comprising a series of exercises performed for 45 seconds, followed by a 10-second rest or transition period. After each circuit, you’ll have a one-minute recovery window (feel free to pause the video to take more time if needed). The class concludes with a cool-down and stretching routine to support recovery.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises, executed twice on the right side and twice on the left side (four sets in total).
– **Circuit 2:** Five exercises, carried out for three sets.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A guided warm-up aimed at increasing mobility and generating warmth.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band loop 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to help relax and stretch your muscles following the workout.
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### **Tips for Success**
– Pay attention to your body and adjust the exercises as needed.
– Take extra rest if required—pause the video if you need more recovery time.
– Concentrate on maintaining proper form to enhance results and avoid injury.
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### **Explore More**
If you appreciated this lower body strength class, you can find all of my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole