### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits session aims to enhance strength and flexibility, requiring only one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be low-impact with no jumping, allowing for easy modifications by using a lighter weight. It’s a flexible workout that caters to all fitness levels! As usual, the class includes a guided warm-up and cool-down to ensure a safe and efficient workout.
If you like this class, don’t forget to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell, as shown in the class)
– **Optional resistance band loop**
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### Class Format
The class starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, you’ll transition into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you’ve completed all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the two circuits, you’ll have a **1-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate your body’s 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 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### Additional Notes
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole