### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout targeting lower body strength is tailored to enhance strength and mobility with minimal equipment. All that is required is a singular heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing easy modifications based on your fitness level—simply adjust the weight to your preference. This workout caters to all fitness levels!
If you find this class enjoyable, be sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. The main segment consists of two circuits, each featuring exercises performed for 45 seconds, followed by a 10-second rest or transition interval. Once all exercises in a circuit are completed, a 30-second rest period is given before the circuit is repeated.
– **Circuit 1:** Four exercises, executed four times (twice on the right side, twice on the left).
– **Circuit 2:** Five exercises, executed three times.
You’ll have a minute of recovery between the two circuits; however, feel free to pause the video and take extra time if necessary. Always tune into your body, and adjust or cease as appropriate. The class wraps up with a guided cool-down and stretching routine.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Commence with movements that aim to enhance mobility and progressively warm up your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with band positioned around thighs):**
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or elevated)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching routine to facilitate recovery.
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### Additional Notes
I hope you appreciate this lower body strength workout! If you’re in search of more lower body exercises, you can discover all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole