### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and stability using minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class is low-impact with no jumping, making it easily adjustable—just opt for a lighter weight if necessary. It’s an excellent workout for any fitness level!
If you like this session, be sure to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready and generate warmth. Following that, we transition into two circuits:
– **Circuit 1:** Four exercises, each done for 45 seconds with a 10-second rest/transition period. You will complete four rounds of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with a 10-second rest/transition interval. You’ll execute three rounds of this circuit.
In between the two circuits, you’ll enjoy a one-minute rest period. Feel free to pause the video and take additional time if needed—always pay attention to your body and modify or stop as required.
The class concludes with a guided cool-down and stretch to assist you in recovering and unwinding.
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### Workout Breakdown
Here’s a comprehensive breakdown of the session:
**Warm-Up & Mobility (01:44)**
– A guided warm-up to enhance mobility and prepare your body for the workout.
**Circuit Workout (08:49)**
**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, 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)**
– A guided cool-down to relax and stretch your muscles following the workout.
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### Final Notes
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body sessions, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole