### Lower Body Strength Circuits Class: Detailed Overview
This 45-minute lower body strength circuit class aims to enhance strength and flexibility, requiring only one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is designed to be low-impact without any jumping, making it suitable for all fitness levels. Adjustments are simple—just utilize a lighter weight if necessary. As always, the session includes a guided warm-up and cool-down to promote a safe and efficient workout.
If you find this class enjoyable, don’t miss the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The session commences with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following that, we transition into two separate circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, with **10 seconds for rest/transition** in between. After finishing all exercises in a circuit, you will rest for **30 seconds** before starting the circuit again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
There will be a **one-minute recovery time** between the two circuits, but feel free to pause the video and take longer if necessary. Always pay attention to your body, making adjustments or taking breaks as required.
The class ends with a guided cool-down and stretch to assist your body in recovery.
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### Workout Details
– **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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### Concluding Thoughts
I hope you relish this lower body strength class! It’s an excellent approach to building strength and stability while remaining low-impact. If you’re searching for additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you happy training!
xo, Nicole