### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout for the lower body is crafted to enhance strength and stability with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for participants at any fitness level. There’s no jumping involved, and modifications are simple—just opt for a lighter weight if necessary. This workout is fantastic for anyone aiming to challenge their lower body!
If you like this class, don’t forget to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
—
### Class Structure
The class starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the session. After that, we proceed into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, you’ll 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
Between the two circuits, you’ll experience a **1-minute recovery period**. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or take breaks as required.
The class wraps up with a guided cool-down and stretch to assist with recovery and relaxation.
—
### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll kick things off with a sequence of movements to enhance mobility and gradually warm up your muscles.
**Circuit Workout (08:49)**
**Circuit 1** (Resistance band positioned around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a series of stretches to help your muscles recover and enhance flexibility.
—
### Final Notes
I hope you find joy in this lower body strength session! If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole