### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability while utilizing minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and free from jumping, making it suitable for every fitness level. Modifications are simple—just select a lighter weight if necessary. As always, the session consists of a guided warm-up and cool-down to ensure a secure and productive workout.
If you appreciate this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single Heavy Weight**: For instance, a 20 lb dumbbell (or modify according to your fitness level).
– **Optional Resistance Band Loop**: Provides extra resistance for specific exercises.
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### Class Structure
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout. Following this, you will engage in two distinct circuits, each crafted to effectively target your lower body muscles.
#### Circuit Details:
– **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).
– **Circuit 2**: Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets.
Between the circuits, you will have a one-minute recovery break. Feel free to pause the video and take extra rest if needed. Always heed your body’s signals, and modify or halt if required.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
– **Warm-Up & Mobility**: 01:44
– **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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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### Final Notes
I hope you find enjoyment in this lower body strength class! It’s an excellent way to enhance strength and stability while maintaining a low-impact approach. If you’re on the lookout for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole