### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear. You just need one heavy weight (a dumbbell or kettlebell works effectively) and an optional resistance band loop. The class is low-impact and doesn’t include any jumping, making it easily adjustable by changing the weight to fit your fitness level. It’s an excellent workout suitable for everyone!
If you like this class, be sure to check out the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class kicks off with a guided warm-up aimed at enhancing mobility and preparing your body for the workout through dynamic movements. Following this, we dive into two principal circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest or transition time**. After finishing all exercises in a circuit, you will have **30 seconds of recovery** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There’s a one-minute rest between the two circuits. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body and modify or stop when necessary.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Summary
**Warm-Up & Mobility (01:44)**
A dynamic warm-up designed to boost mobility and raise body temperature.
**Circuit Workout (08:49)**
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel raised)
– 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 with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
A guided cool-down to stretch and relax your muscles after the workout.
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### Final Thoughts
I hope you find joy in this lower body strength class! If you’re in search of additional lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole