### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits session aims to enhance strength and flexibility using minimal gear. You only need one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact with no jumping, making it easily adjustable by opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure to check out the upper body version, which 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 Structure
The session starts with a guided warm-up concentrating on mobility and dynamic movements to get your body ready. Following this, we transition into two strength circuits, each consisting of exercises aimed at your lower body.
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Perform each exercise for **45 seconds**, followed by **10 seconds for rest/transition**.
– Take a **30-second rest** after finishing the circuit before repeating.
You’ll complete:
– **4 sets of Circuit 1** (two sets on the right side, two sets on the left side)
– **3 sets of Circuit 2**
There will be a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or take breaks as needed. The class wraps up with a guided cool-down and stretch.
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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 (raising one heel)
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 this lower body strength class enjoyable! Don’t forget, all my lower body workouts are organized and available [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole