### Lower Body Strength Circuits Class Overview
This 45-minute circuit class focusing on lower body strength is crafted to enhance stability and strength with minimal gear. Just a single heavy weight (a dumbbell or kettlebell works perfectly) and optionally a resistance band loop are required. The class features a guided warm-up and cool-down, is low-impact without any jumping, and can be easily adjusted by varying the weight. This session is suitable for fitness enthusiasts of all levels!
If you like this class, don’t forget to explore the upper body edition, releasing this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. Following that, you’ll dive into two distinct circuits, each targeting the lower body.
#### Circuit Details:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition between movements. You’ll run through this circuit four times (two rounds on the right side, two on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds for rest/transition between movements. You’ll go through this circuit three times.
There’s a one-minute recovery period between the two circuits. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body and modify or stop as required. The session wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or 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)
**Cool Down & Stretch:** 41:04
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### Final Notes
I hope you have a great time with this lower body strength class! If you’re interested in more lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole