### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength with minimal gear. All you require is one hefty weight (a dumbbell or kettlebell serves perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for every fitness level. There’s no jumping required, and modifications are straightforward—just choose a lighter weight if necessary. It’s an excellent workout for all!
If you like this class, make sure to explore the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single 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 aimed at enhancing mobility and introducing dynamic movements to prepare your body and generate heat. Following that, we dive into two circuit workouts:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** between exercises. Once a whole circuit is finished, you’ll rest for **30 seconds** before repeating.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
Between the two circuits, you’ll have a **1-minute recovery**. You can pause the video and take extra breaks if necessary. Always pay attention to your body—modify or halt as needed.
The class concludes with a guided cool-down and stretch to aid your muscles in recovery.
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### Workout Breakdown
**Warm-Up & Mobility**: 01:44
– A guided warm-up to enhance mobility and prepare your body for the workout.
**Circuit Workout**: 08:49
– **Circuit 1** (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, 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
– A guided cool-down to stretch and relax your muscles following the workout.
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole