### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit exercise routine is crafted to enhance strength and mobility utilizing minimal equipment. You will require a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session is low-impact with no jumping, which makes it easy to adapt just by changing the weight. It’s a flexible workout appropriate for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which will be released 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 emphasizing mobility and dynamic movements to ready your body. Afterward, we delve into two strength exercise circuits. Here’s the format:
1. **Circuit 1**: Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You will complete four sets (two on the right side, two on the left side), with 30 seconds of rest between sets.
2. **Circuit 2**: Five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets of this circuit.
You’ll receive a one-minute recovery break between the two circuits. Feel free to pause the video and take additional time if required. Always pay attention to your body and adjust or pause as needed.
The class 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
– **Circuit Workout**: 08:49
#### Circuit 1 (with resistance band around thighs):
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, 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 Get-Up
– Bear Plank with Knee Taps (bodyweight)
– **Cool-Down & Stretch**: 41:04
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### Final Notes
I hope you find this lower body strength class enjoyable! If you’re searching for more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole