### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility utilizing a single heavy weight (either a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The class features a structured warm-up and cool-down, and it’s low-impact, eliminating any jumping. Additionally, it’s easily adjustable—simply opt for a lighter weight if necessary—making it perfect for individuals of all fitness backgrounds.
If this class appeals to you, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) 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 class commences with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to ready your body for the session. We then progress into two distinct circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, with a **10-second rest/transition period** following each. After finishing all exercises within a circuit, you’ll have a **30-second** break before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
A **1-minute recovery interval** is provided between the two circuits. You’re welcome to pause the video and take extra rest if needed. Always tune into your body, and adjust or cease as required.
The class wraps up with a guided cool-down and stretching segment to aid in recovery and relaxation.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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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### Additional Notes
I hope you find joy in this lower body strength session! If you’re on the lookout for more lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole