### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with minimal gear. All that’s required is one heavy weight (either a kettlebell or dumbbell) and a resistance band loop, which is optional. This class is low-impact and free from jumping, allowing for easy modifications by choosing a lighter weight. It’s an adaptable workout that caters to all fitness levels!
If you find this class enjoyable, don’t miss out on the upper body variant, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session initiates with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate heat. Following this, we transition into two primary circuits, each aimed at efficiently targeting your lower body muscles.
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, succeeded by **10 seconds of rest/transition time**.
– After you finish all exercises in a circuit, take a **30-second** rest before repeating the circuit.
You’ll complete:
– **4 sets of Circuit 1** (2 sets on the right side, 2 sets on the left side)
– **3 sets of Circuit 2**
You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video and allow extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (with 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)
**Cool Down & Stretch:** 41:04
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, they are all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole