### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits session is crafted to assist you in developing strength and stability with minimal gear. All that’s needed is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you choose. The class is low-impact with no jumping involved, allowing for easy modifications—simply opt for a lighter weight if necessary. It’s a workout appropriate for all fitness levels!
If you appreciate this class, make sure to explore the upper body edition, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 kicks off with a guided warm-up aimed at enhancing mobility and gradually elevating your heart rate. After that, we transition into two distinct circuits, each concentrating on lower body strength and stability.
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Completed **four sets** (two sets per side, alternating between right and left).
– **Circuit 2:** Completed **three sets**.
Between the two circuits, a **one-minute recovery period** will be provided. Feel free to pause the video and take more rest if required—always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretching routine to aid your muscles in recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (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 or 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! It’s an excellent means to push your muscles while remaining low-impact. If you seek additional lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole