### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits class aims to enhance strength and mobility while utilizing minimal equipment. You only need one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class is low-impact with no jumping, making modifications easy—just opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this class, be sure to explore the upper body version, which will be accessible 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
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the session. The main segment of the class features two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is conducted for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before starting again. Here’s how it’s organized:
– **Circuit 1**: Four sets (two on the right side, two on the left side)
– **Circuit 2**: Three sets
You’ll have a **one-minute recovery** between the circuits, but feel free to pause the video for extra rest if needed. Always pay attention to your body and modify or stop as required. The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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### Additional Notes
I hope you find enjoyment in this lower body strength class! It’s an excellent way to boost strength, enhance mobility, and push yourself. If you’re seeking more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole