### Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is crafted to enhance your strength and stability. You will only require one heavy weight (either a dumbbell or kettlebell works) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, with no jumping exercises included, making it simple to adjust by opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you liked this class, don’t forget to check out the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to get your body ready and generate heat. Following that, we transition into two distinct circuits:
– **Circuit 1:** Comprising four exercises
– **Circuit 2:** Comprising five exercises
Every exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a break for **30 seconds** before repeating the circuit.
– **Circuit 1:** Conducted four times (twice for the right side, twice for the left side)
– **Circuit 2:** Conducted three times
You’ll receive a **one-minute recovery** between the two circuits, but feel free to pause the video and take extra rest if necessary. Always pay attention to your body, modify exercises as needed, and stop if required.
The session wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
A dynamic warm-up aimed at enhancing mobility and preparing your body for the workout.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2 Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool-Down & Stretch**
A guided cool-down to stretch and ease your muscles following the workout.
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### Additional Resources
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can discover them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole