### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit exercise session is crafted to enhance your strength and stability with minimal gear. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, removing any jumping, making it suitable for all fitness levels. Modifications are straightforward—simply switch to a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to promote a safe and effective workout.
If you like this class, be sure to explore the upper body variant, which will be made available this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 class kicks off with a guided warm-up emphasizing mobility and dynamic moves to ready your body for the workout. Following that, we dive into two separate circuits:
1. **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You will complete four sets of this circuit (two sets on the right side, two on the left), with 30 seconds of rest in between rounds.
2. **Circuit 2:** Five exercises conducted in the same format of 45 seconds on, 10 seconds off. This circuit is repeated three times.
Between the two circuits, you will have a one-minute recovery time. You can pause the video and take extra rest if necessary. Always pay attention to your body and modify or take breaks as needed.
The class wraps up 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 series of movements designed to enhance mobility and gradually prepare your muscles.
**Circuit 1 (08:49)**
– *Equipment: Resistance 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 resistance 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 routine to stretch and relieve your muscles following the workout.
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### Additional Notes
I hope you appreciate this lower body strength class! If you are seeking more workouts like this, you can discover all my lower body routines compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole