### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is tailored to enhance both strength and mobility utilizing just one substantial weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a systematic warm-up, two circuit rounds, and a concluding cool-down stretch. With a low-impact format that eliminates jumping, it can easily be adjusted by opting for a lighter weight. This workout is appropriate for all fitness levels!
If you like this class, stay tuned for the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **One substantial weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following that, we transition into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, a rest period of **30 seconds** is provided before the circuit is repeated.
– **Circuit 1:** Performed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You will have a **1-minute recovery** between the two circuits. You are welcome to pause the video and take extra rest as needed. Always heed your body’s signals and adjust or halt as necessary.
The session wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
– A combination of mobility exercises and dynamic movements intended to elevate warmth and prepare your body.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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)**
– A guided cool-down aimed at stretching and relaxing your muscles post-workout.
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### Additional Information
If this lower body strength class appealed to you, more lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole