### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session is crafted to enhance strength and flexibility 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 features a structured warm-up and cool-down, with no jumping required, allowing easy modifications for every fitness level. Simply modify the weight according to your preferences. It’s an adaptable workout that suits everyone!
If you like this session, make sure to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session starts with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body for the workout. Once warmed up, we’ll transition into two different circuits aimed at your lower body.
**Circuit Details:**
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds allocated for rest/transition. You’ll perform four sets of this circuit (two sets on the right and two on the left).
– **Circuit 2:** Five exercises, carried out for 45 seconds each with a 10-second rest/transition interval. You’ll finish three sets of this circuit.
You’ll have a 30-second pause between rounds and a one-minute recovery between the two circuits. Feel free to pause the video and take additional breaks if needed. Always heed your body’s signals and adjust or halt as necessary.
The class concludes with a guided cool-down and stretching routine to assist in your recovery.
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### 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. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole