**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout focusing on lower body strength aims to enhance strength and mobility with minimal equipment required. All you will need is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is designed to be low-impact, eliminating any jumping, and allows easy modifications simply by changing the weight. It is a flexible workout appropriate for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following this, we progress into two primary circuits, each aimed at honing different components of lower body strength. Here’s the breakdown:
1. **Circuit 1:** Four exercises executed for 45 seconds each, including 10 seconds of rest/transition between movements. You’ll perform four rounds of this circuit (two for the right side, two for the left side), with a 30-second rest in between rounds.
2. **Circuit 2:** Five exercises done in the same 45-seconds-on, 10-seconds-off rhythm. You’ll complete three rounds of this circuit, taking a 30-second rest between rounds.
There will be a one-minute recovery period in between the two circuits. Feel free to pause the video and take additional breaks if needed. Always pay attention to your body and modify or stop as required.
The session concludes with a guided cool-down and stretch to aid muscle recovery.
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### **Workout Breakdown**
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### **Circuit 1** (Resistance band loop around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Abductions of Top Knee
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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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### **Additional Notes**
This class is structured to be adaptive and flexible. Should you require extra recovery time, feel free to pause the video. Remember, maintaining proper form and tuning into your body are essential for maximizing your workout benefits.
If you’re in search of more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class and happy sweating!
xo, Nicole