### Lower Body Strength Circuit Class Synopsis
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility using simple equipment. All you need is one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring it’s suitable for all fitness levels. Moreover, there’s no jumping, and making adjustments is straightforward—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this session, be sure to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Format
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. Following that, we dive into two distinct circuits:
– **Circuit 1**: Four exercises, executed for 45 seconds each with 10 seconds of rest/transition. You’ll perform four rounds of this circuit (two on the right side, two on the left side), with a 30-second rest between rounds.
– **Circuit 2**: Five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three rounds of this circuit.
You’ll have a one-minute recovery time between the two circuits. Feel free to pause the video and take additional time if necessary—always pay attention to your body and modify or take breaks as needed. The class concludes with a guided cool-down and stretch to aid muscle recovery.
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### Workout Details
**Warm-Up & Mobility**
– 01:44 Begin with a dynamic warm-up to enhance mobility and get your body ready for the 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 Knee Drive to Squat
– Curtsy Lunge Knee Drive to Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Finish with a guided stretch to help relax and recover.
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### Additional Information
This lower body strength class is ideal for enhancing strength and stability while remaining low-impact. If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and remember to listen to your body throughout!
**xo, Nicole**