### Lower Body Strength Circuits Class Overview
This 45-minute class focusing on lower body strength circuits aims to assist you in enhancing strength and stability with a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The session encompasses a guided warm-up and cool-down, remains low-impact without any jumping, and is easily adaptable—just choose a lighter weight if necessary. It’s a flexible workout appropriate for every fitness level!
If you appreciate this class, don’t forget to explore the upper body counterpart, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 class starts with a guided warm-up geared toward mobility and dynamic actions to prepare your body and generate heat. Following this, we progress into two circuit-based workouts:
#### **Circuit 1**
– Four exercises
– Execute each movement for **45 seconds**, with **10 seconds of rest/transition** intermissions
– Complete **four sets** (two on each side)
– Rest for **30 seconds** in between sets
#### **Circuit 2**
– Five exercises
– Do each move for **45 seconds**, with **10 seconds of rest/transition** between exercises
– Finish **three sets**
There will be **one minute of recovery** between the two circuits. Feel free to pause the video and take more rest as needed. Always heed your body’s signals—modify or stop as required. The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Begin with dynamic moves to warm up and enhance mobility.
**Circuit Workout**
– 08:49 Start the circuit segment of the 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, hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Conclude the session with a guided cool-down to relax and stretch your muscles.
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### Additional Notes
I hope you find enjoyment in this lower body strength class! If you’re in search of more workouts like this, all my lower body-focused sessions are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole