### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear. All that’s required is a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up, two dynamic circuits, and a cool-down stretch. It’s low-impact (no jumping!) and fully adjustable—simply change the weight to match your fitness level. Ideal for all fitness lovers!
If you like this class, don’t miss the upper body variant, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need:
– **Equipment:**
– One heavy weight (for example, a 20 lb dumbbell)
– Optional resistance band loop
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### Class Structure:
1. **Warm-Up:**
Begin with a guided warm-up aimed at mobility and dynamic motions to prepare your body and generate warmth.
2. **Circuit Work:**
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition. Complete four sets (two on the right side, two on the left).
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds of rest/transition. Complete three sets.
You’ll have a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as needed.
3. **Cool-Down:**
Conclude with a guided cool-down and stretch to relax your muscles and enhance flexibility.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (Resistance Band Optional – 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
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### Additional Notes:
This class is crafted to challenge your lower body while being inclusive for all fitness levels. Take breaks as necessary, modify exercises to align with your capabilities, and concentrate on maintaining proper form throughout.
For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole