### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and stability with minimal gear. You will only need a single heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping involved, and modifications are straightforward—just opt for a lighter weight if necessary. This workout caters to everyone!
If you find this class enjoyable, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight**: Nicole utilizes a 20 lb dumbbell, but select a weight that fits your capability.
– **Optional resistance band loop**: Provides extra intensity but is not mandatory.
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### Class Structure
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. Following the warm-up, you will engage in two circuits of strength exercises:
#### **Circuit 1**
– Four exercises
– Execute each for 45 seconds, with 10 seconds for rest/transition between moves.
– Complete four sets total (two on the right side, two on the left side).
#### **Circuit 2**
– Five exercises
– Perform each for 45 seconds, with a 10-second rest/transition period between moves.
– Finish with three sets total.
You’ll enjoy a one-minute recovery interval between the circuits. Feel free to pause the video and take additional breaks if necessary. Always pay attention to your body—modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid muscle recovery.
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### Workout Breakdown
Here’s a comprehensive breakdown of the class:
**Warm-Up & Mobility (01:44)**
Get your body ready with mobility drills and dynamic movements to elevate your temperature.
**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 or 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Wrap up the class with a guided cool-down, stretching, and relaxing your muscles.
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### Additional Notes
This workout aims to be both accessible and challenging. Take breaks when necessary, utilize lighter weights if appropriate, and always focus on maintaining proper form. Between circuits, enjoy a minute to recover, but feel free to pause the video for any additional rest you may require.
If you enjoyed this lower body session, you can find more lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
**xo, Nicole**