### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout focuses on lower body strength and stability with minimal equipment. You’ll only need one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop is optional. The class features a guided warm-up and cool-down, is low-impact (no jumping), and can be easily adjusted—simply modify the weight according to your fitness level. It’s a workout that everyone can do!
If you like this class, don’t forget to explore the upper body version, which will be available 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 class starts with a guided warm-up that enhances mobility and incorporates dynamic movements to prepare your body for the workout. This is followed by two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating it.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
There will be a **one-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if needed. Always listen to your body and modify or stop based on how you feel.
The class ends with a guided cool-down and stretching session to aid your recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Get your body ready with a sequence of mobility and dynamic movements to generate heat and enhance your range of motion.
**Circuit Workout (08:49)**
**Circuit 1** (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 (41:04)**
Conclude the class with a series of stretches to ease your muscles and enhance flexibility.
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### Additional Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, all of them can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole