### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session is crafted to enhance strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and does not include jumping, making it easily adjustable—just select a lighter weight if necessary. It’s a flexible workout appropriate for all fitness abilities!
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).
—
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Format
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. Following this, we move into two circuits of exercises, each specifically targeting your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, conducted for 45 seconds each with 10 seconds for rest/transition. You will complete four sets in total (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, also for 45 seconds each with 10 seconds of rest/transition. You’ll finish three sets in total.
Between the two circuits, there will be a one-minute rest period. Feel free to pause the video and take extra recovery time if you need it. Always pay attention to your body and adjust or stop as necessary.
The class concludes with a guided cool-down and stretch to aid in muscle recovery.
—
### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (with 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 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
—
### Final Notes
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, take a look at my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole