### Lower Body Strength Circuits Class Overview
This 45-minute circuit class targeting lower body strength aims to enhance both strength and stability while utilizing minimal equipment. You will require one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring no jumping is included, which allows for easy modifications—simply opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be launched on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Details
#### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Class Structure:
We will kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following this, we’ll proceed into two distinct circuits:
– **Circuit 1:** Four distinct exercises
– **Circuit 2:** Five distinct exercises
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, a **30 seconds** rest will take place before the circuit is repeated.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, you will have a **1-minute recovery interval**. You are welcome to pause the video and take extra rest as needed. Always pay attention to your body and adapt or stop as required.
The class wraps up with a guided cool-down and stretching to facilitate your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
– A combination of mobility exercises and dynamic movements to warm up and prepare your lower body.
**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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### Additional Notes
This lower body strength class offers an excellent approach to enhancing strength and stability without high-impact exercises. If you’re also searching for additional lower body workouts, all of them can be found [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to heed your body’s signals through the session!
xo,
Nicole