### Lower Body Strength Circuits Class Overview
This 45-minute class centered on lower body strength circuits aims to enhance both strength and mobility with minimal gear. All that’s required is a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The session is low-impact with no jumping, ensuring it’s suitable for all fitness levels. Adjustments are simple—just select a lighter weight if you prefer. A guided warm-up and cool-down are included to guarantee a safe and effective session.
If you appreciate this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body. Following the warm-up, we delve into the primary workout, which includes two circuits. Here’s the breakdown:
#### Circuit Details:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** between movements.
– Once all exercises in a circuit are finished, take a **30-second** break before repeating.
You’ll complete:
– **Circuit 1**: Four sets (two on the right side, two on the left side)
– **Circuit 2**: Three sets
In between the two circuits, you’ll have **one minute of recovery time**. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and adjust or stop as needed. The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Notes
I hope you enjoy this lower body strength class! If you’re searching for additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole