### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit workout aims to enhance strength and mobility with minimal equipment needed. You will just require one heavy weight (either a dumbbell or kettlebell works wonderfully) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, free from jumping movements, making it adaptable for all fitness levels. Just modify the weight to match your preferences, and you’re set to go!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single Heavy Weight:** I’m utilizing a 20 lb dumbbell, but pick a weight that suits you.
– **Optional Resistance Band Loop:** Provides additional resistance for select exercises.
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### Class Structure
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Afterwards, we move into two distinct circuits:
– **Circuit 1:** Four exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You will complete four sets in total (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets in total.
Between the two circuits, there is a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and feel free to modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
**Circuit 1 (with 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 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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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### Final Notes
I hope you find enjoyment in this lower body strength class! It’s an excellent way to challenge your muscles and enhance your overall fitness. If you’re seeking additional lower body workouts, you can discover them all neatly arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole