### Lower Body Strength Circuits Class Overview
This 45-minute strength class for the lower body aims to enhance strength and stability with minimal gear. All that’s required is one substantial weight (dumbbell or kettlebell) and optionally, a resistance band loop. The class features a guided warm-up, two rounds of circuits, and a cool-down, ensuring it’s suitable and easily adjustable for any fitness level. Additionally, there’s no jumping, making it an excellent choice for those seeking a low-impact exercise. Simply modify the weight as needed!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– One substantial weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure
**Warm-Up:**
The session starts with a guided warm-up aimed at improving mobility and featuring dynamic movements to prepare your body and increase warmth.
**Circuit Workout:**
The workout contains two circuits:
– **Circuit 1** has four exercises.
– **Circuit 2** consists of five exercises.
Every exercise is done for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating that circuit.
– **Circuit 1:** Executed four times (twice on each side).
– **Circuit 2:** Executed three times.
You’ll take a one-minute break between the circuits. Feel free to pause the video and rest longer if necessary. Always heed your body’s signals, modify exercises as needed, and stop if you require a break.
**Cool-Down:**
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
– Concentrate on dynamic movements and mobility to ready your body.
**Circuit 1 (08:49)**
– Band around thighs (optional):
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**
– No band necessary:
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. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch (41:04)**
– A guided stretch aimed at helping your muscles recover and unwind.
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### Additional Notes
I hope you find joy in this lower body strength class! If you seek more lower body workouts, all can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole