### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility utilizing minimal equipment. You’ll require a single heavy weight (either a dumbbell or kettlebell) and a resistance band loop, if desired. The class is low-impact and jump-free, making it easy to tailor to your personal fitness level by simply adjusting the weight. It’s an excellent choice for fitness lovers of all levels!
If you appreciate this class, don’t miss out on the upper body version, which will be accessible 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 directed warm-up focusing on mobility and dynamic movements to ready your body for the upcoming workout. Following that, we transition into two distinct circuits, each aimed at effectively targeting your lower body muscles.
#### Circuit Details:
– **Circuit 1:** Four exercises, performed for 45 seconds each with a rest/transition of 10 seconds. You’ll complete four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
There’s a one-minute recovery time between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and make modifications or stop as required.
The class wraps up with a guided cool-down and stretching session to assist your body in recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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 with Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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This class is crafted to be both challenging and approachable, making it a wonderful addition to your workout routine. If you’re in search of more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole