### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and stability with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact, avoiding any jumping, and includes modifications for every fitness level—simply adjust the weight according to your needs. As usual, the session starts with a guided warm-up and concludes with a cool-down, making it suitable for everyone!
If you enjoy this session, don’t forget to explore the upper body version that will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Structure:
The session kicks off with a guided warm-up centered on mobility and dynamic movements to get your body ready. After warming up, we delve into two distinct circuits:
1. **Circuit 1:** Four exercises performed for 45 seconds each, with a 10-second rest/transition between movements. You’ll carry out four rounds of this circuit (two on the right side, two on the left), incorporating a 30-second rest between rounds.
2. **Circuit 2:** Five exercises executed in the same 45-seconds-on, 10-seconds-off pattern. You’ll perform three rounds of this circuit, with 30 seconds for rest in between.
You’ll enjoy a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always tune in to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band 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 or 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)
– **41:04** – Cool-Down & Stretch
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### Final Notes:
I hope you have a great time with this lower body strength class! If you’re on the lookout for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole