### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is tailored to enhance strength and mobility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is excellent) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping, making it simple to adjust by opting for a lighter weight. This workout is appropriate for participants of all fitness levels!
If you appreciate this class, don’t miss the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Structure
The class starts with a guided warm-up concentrating on mobility and dynamic movements to get your body ready for the workout. From there, we transition into two distinct circuits:
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll receive a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if desired. Always heed your body’s signals and modify or cease as necessary. The class wraps up with a guided cool-down and stretch to aid in your recovery.
—
### Workout Breakdown
– **01:44 – Warm-Up & Mobility**
– **08:49 – Circuit Workout**
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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**
—
### Final Notes
I hope you find enjoyment in this lower body strength class! If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole