### Lower Body Strength Circuits Class Overview
This 45-minute class focuses on lower body strength circuits designed to enhance your power and stability with minimal equipment required. All you will need is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is gentle on the joints with no jumping involved, making it easily adjustable by opting for a lighter weight. It’s a practical and efficient workout suitable for all levels of fitness!
If you find this class enjoyable, make sure to look out for the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure:
The session starts with a warm-up that emphasizes mobility and dynamic movements to get your body ready. Following that, we move into two sets of exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each movement is executed for **45 seconds**, accompanied by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** prior to going through it all again.
– **Circuit 1:** Done 4 times (twice on the right side, twice on the left side)
– **Circuit 2:** Done 3 times
You will have **1 minute to recover** between both circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretch to assist in your recovery.
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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 lifted)
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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### Final Notes:
I hope you appreciate this lower body strength class! If you are in search of additional lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole