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### Lower Body Strength Circuits Class
This 45-minute lower body strength session is tailored to enhance strength and stability with minimal gear. You only require a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you choose to include it. The class features a structured warm-up and cool-down with no jumping, allowing you to modify it based on your fitness level—simply adjust the weight as necessary. It’s an excellent workout suitable for all!
If you appreciate this class, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We will kick off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the main workout. After that, we will move into two distinct circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each movement lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Upon completing all exercises in a circuit, you’ll have a **30-second rest** before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, enjoy a **1-minute recovery**. You are welcome to pause the video and take extra rest if necessary. Always listen to your body and make modifications or take breaks as needed.
The session 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 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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I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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This version preserves the original structure and content while enhancing clarity and fluidity.