### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout for the lower body is aimed at enhancing strength and mobility while utilizing minimal equipment. All that is required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact with no jumping, allowing for easy modifications simply by opting for a lighter weight. It’s a flexible workout suitable for individuals of all fitness levels!
If you like this class, an upper body version will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class kicks off with a guided warm-up centered around mobility and dynamic movements to ready your body. Following that, we engage in two circuits of strength-based exercises:
1. **Circuit 1:** Consists of four exercises, each performed for 45 seconds with a 10-second rest/transition. This circuit is repeated four times (twice on each side).
2. **Circuit 2:** Features five exercises, also performed for 45 seconds with a 10-second rest/transition time. This circuit is repeated three times.
Once the two circuits are complete, there is a one-minute recovery interval. You are welcome to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or halt as needed.
The class wraps up with a directed cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility:**
– 01:44 Begin the warm-up with mobility exercises and dynamic movements to prepare your body.
**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. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:**
– 41:04 Conclude the class with a guided cool-down and stretching session to relax and recover.
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### Additional Notes
This workout aims to be both challenging and approachable for all fitness levels. Modify the weight or forego the resistance band as necessary to meet your capabilities. Always be attentive to your body and take pauses when needed.
If you’re seeking additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole