### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout focused on lower body strength aims to enhance strength and mobility with minimal gear. All that’s required is a single heavy weight (like a dumbbell or kettlebell) and optionally, a resistance band loop. The class offers a low-impact format with no jumping, ensuring it’s suitable for participants of all fitness levels. Adjustments are simple—simply choose a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to guarantee a safe and productive workout.
If you like this class, don’t forget to explore the upper body equivalent, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session commences with a guided warm-up centered around mobility and dynamic movements to prepare your body. Subsequently, we transition into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time** between exercises. Once all exercises in a circuit are completed, you will rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left)
– **Circuit 2:** Done three times
You will enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video for extra rest if required. Always heed your body’s signals and adjust or take breaks as needed.
The class concludes with a guided cool-down and stretch to assist in your recovery.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
An energetic warm-up to relax your muscles and ready your body for the workout.
**08:49 – Circuit Workout**
#### Circuit 1 (Resistance Band Around Thighs)
1. Hip Bridge (one heel raised)
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)
**41:04 – Cool-Down & Stretch**
A guided cool-down to ease your muscles and support recovery.
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### Final Notes
I hope you have a great time in this lower body strength class! If you’re seeking additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole