### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and flexibility using just one heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class is low-impact and does not include jumping, making it suitable for individuals at all fitness levels. Adjustments are simple—just opt for a lighter weight if necessary. As usual, the session features a guided warm-up and cool-down to guarantee a safe and productive workout.
If you find this class enjoyable, be sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up aimed at improving mobility and slowly increasing body temperature through dynamic movements. Following that, we move into two distinct circuits:
#### **Circuit Details:**
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Includes five exercises
Each exercise is executed for **45 seconds**, with a **10-second rest/transition period** afterward. Upon finishing all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1:** Performed for **four sets** (two sets per side for unilateral exercises).
– **Circuit 2:** Executed for **three sets**.
A **one-minute recovery interval** is provided between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, and adjust or stop when necessary.
The class wraps up with a guided cool-down and stretch to facilitate your recovery.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (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)
**41:04** – Cool Down & Stretch
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### Final Notes
I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can view all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole