### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session aims to enhance strength and mobility with minimal gear. You’ll need just one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The workout is low-impact (no jumping involved!) and easily adjustable—simply change the weight to fit your fitness level. It’s an excellent choice for participants of all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Next, we transition into two distinct circuits.
#### Circuit Details:
– **Circuit 1:** Four exercises, each done for 45 seconds with a 10-second rest/transition period in between. You’ll perform four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, each lasting 45 seconds with 10 seconds of rest/transition between exercises. You’ll do three sets of this circuit.
After the two circuits, you’ll enjoy a one-minute recovery break. 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 session concludes with a guided cool-down and stretch to aid in your body’s recovery.
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### Workout Breakdown
Here’s a brief summary of the class:
– **Warm-Up & Mobility (01:44)**
A blend of mobility exercises and dynamic movements to prepare your body for the workout.
– **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 assist your muscles in recovering and increasing flexibility.
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### Additional Notes
I hope you find enjoyment in this lower body strength class! For more lower body workouts, you can access them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole