### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance your strength and stability with minimal equipment required. You will need a single heavy weight (like a dumbbell or kettlebell—I’m using a 20 lb dumbbell) and an optional resistance band loop. The class is designed to be low-impact without any jumping, ensuring it caters to all fitness levels. Modifications are straightforward—just opt for a lighter weight if necessary. As always, the session encompasses a guided warm-up and cool-down to guarantee a safe and effective workout.
If you find this class enjoyable, don’t miss the upper body version, set to be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (for instance, a 20 lb dumbbell or kettlebell)
– **Optional resistance band loop**
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### Class Structure:
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we will transition into two separate circuits, each honing in on lower body strength and stability.
#### **Circuit Details:**
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition between movements. You’ll complete four rounds of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition between moves. You’ll complete three rounds of this circuit.
Between the two circuits, there will be a one-minute recovery period. Feel free to pause the video for additional rest if required. Always pay attention to your body, and adjust or stop if needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovery and relaxation.
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### Workout Breakdown:
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### **Circuit 1** (Resistance band around thighs, if included):
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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This class presents an excellent opportunity to strengthen your lower body while keeping it low-impact and accessible. If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole