### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit class aims to enhance your strength and stability with minimal gear. All you’ll need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, making it easily adjustable. Simply modify the weight according to your fitness level. This session is suitable for everyone!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 Structure
We will start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready for the workout. The main workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you will take a **30-second** break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There will be a **1-minute recovery period** between the two circuits, but you’re welcome to pause the video and take longer if necessary. Always pay attention to your body and modify or stop as you see fit. The class will wrap up with a guided cool-down and stretching session.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**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**
– **Start Time:** 41:04
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### Final Notes
I hope you have fun with this lower body strength class! If you’re on the lookout for additional lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole