### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits class aims to enhance your strength and mobility with minimal equipment requirements. All that is needed is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout is low-impact with no jumping involved, making it easily modifiable—simply adjust the weight to match your fitness level. This class suits all fitness abilities!
If you like this session, don’t forget to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Structure
We’ll start with a guided warm-up to get your body ready for the workout. The warm-up emphasizes mobility and includes dynamic movements to get your blood circulating. After that, we’ll transition into two distinct circuits, each aimed at activating your lower body muscles.
#### Circuit Details:
– **Circuit 1:**
– 4 exercises, each performed for 45 seconds followed by 10 seconds of rest/transition time.
– Complete 4 sets (2 on the right side, 2 on the left side).
– **Circuit 2:**
– 5 exercises, each performed for 45 seconds with a 10 seconds rest/transition period.
– Complete 3 sets.
You’ll have a 1-minute recovery break between the two circuits. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and make modifications or take breaks as needed.
The class will wrap up with a guided cool-down and stretching session to support your muscles in recovering.
—
### Workout Breakdown
**Warm-Up & Mobility (01:44)**
– A sequence of movements designed to loosen your joints and activate your muscles.
**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 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)**
– A guided stretch to alleviate tension and foster recovery.
—
### Final Notes
I hope you find joy in this lower body strength class! If you’re in search of additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole