### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to test and enhance your lower body using minimal gear. All you require is a single heavy weight (a dumbbell or a kettlebell is ideal) and an optional resistance band loop. The class is low-impact, with no jumping involved, and can easily be modified—just choose a lighter weight if you prefer. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 Structure
The class starts with a guided warm-up concentrating on mobility and dynamic movements to prep your body and generate heat. After that, we dive into two separate circuits:
#### **Circuit Details:**
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, completed for 45 seconds each with 10 seconds for rest/transition. You’ll do three sets of this circuit.
You will receive a one-minute recovery time between the two circuits. Feel free to pause the video and take additional rest if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Additional Notes
This class is designed to be attainable and versatile, so take breaks or adjust exercises as necessary. If you’re looking for more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class and let me know how it goes!
xo, Nicole