### Lower Body Strength Circuits Class Overview
In this 45-minute lower body strength circuit class, you will enhance your strength and mobility with minimal gear. You will only need a single heavy weight (such as a dumbbell or kettlebell) and a resistance band loop, which is optional. The session features a guided warm-up and cool-down, is low-impact without any jumping, and can be easily adjusted by opting for a lighter weight. This class is an excellent fit for all fitness levels!
If you like this class, don’t forget to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Structure
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following this, we dive into two strength circuits:
#### Circuit Details:
1. **Circuit 1:** Comprises four exercises, executed for 45 seconds each with 10 seconds allotted for rest/transition. You will go through four sets of this circuit (two sets on the right side, two on the left side).
2. **Circuit 2:** Consists of five exercises, also performed for 45 seconds each with 10 seconds of rest/transition. You will complete three sets of this circuit.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if needed. Always heed your body’s signals, and adjust or stop as necessary.
The class concludes with a guided cool-down and stretch to aid in your body’s recovery.
—
### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (with 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 joy in this lower body strength circuit class! If you’re seeking more lower body workouts, all of them are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole