### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability with minimal equipment required. All that is necessary is one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping, making it easily adjustable to your fitness level. Just choose a lighter weight if preferred. This workout is appropriate for everyone!
If you liked this class, make sure to check out the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session commences with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two distinct circuits:
#### Circuit 1:
– Four exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** in between exercises
– Rest for **30 seconds** after finishing the circuit
– Repeat the circuit **four times** (twice on the right side, twice on the left side)
#### Circuit 2:
– Five exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** in between exercises
– Rest for **30 seconds** after finishing the circuit
– Repeat the circuit **three times**
In between the two circuits, you’ll have **one minute of recovery time**. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body’s signals and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretch to facilitate your recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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)
– **41:04** – Cool Down & Stretch
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### Final Notes
I hope you have a great time with this lower body strength class! Keep in mind, all my lower body workouts are organized and accessible [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—looking forward to seeing you in class!
**xo, Nicole**