### Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone
This 45-minute lower body strength circuits session is crafted to assist you in improving strength and stability with just a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down and is low-impact—no jumping necessary! It’s easy to adjust by simply opting for a lighter weight, making it suitable for all fitness levels.
If you find this class enjoyable, be sure to check out the upper body alternative, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Class Overview: Lower Body Strength Circuits
#### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
#### Class Structure:
The session kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body. Following that, we transition into two strength circuits:
1. **Circuit 1**: Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time in between moves. You’ll undertake four sets of this circuit (two on the right side, two on the left side), pausing for 30 seconds between sets.
2. **Circuit 2**: Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time. This circuit is repeated three times.
There will be a one-minute rest period between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals and modify or stop when required.
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility** (01:44)
Get your body ready with mobility exercises and dynamic movements to create warmth and enhance your range of motion.
**Circuit 1** (08:49)
*Using a resistance band loop around your thighs (optional):*
– Hip Bridge (with one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or 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 Stand Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch** (41:04)
Conclude the class with a soothing stretch to release tension and support recovery.
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### Additional Notes
This class is ideal for individuals wanting to enhance their lower body strength without engaging in high-impact movements. Remember to modify the intensity by choosing an appropriate weight and taking breaks as necessary.
If you’re searching for more lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and share your experience with me!
xo, Nicole