### Lower Body Strength Circuits Class Overview
This 45-minute class focusing on lower body strength circuits is ideal for enhancing your stability and strength. All you require is one heavy weight (a dumbbell or kettlebell is perfect) and, if desired, a resistance band loop. The session features a guided warm-up, two strength circuits, and a cool-down stretch. It’s low-impact (no jumping required!) and can be easily adjusted—just opt for a lighter weight if necessary. This workout accommodates all fitness levels and is a fantastic addition to your workout regimen!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. Following the warm-up, we’ll transition into two strength circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you will rest for **30 seconds** before repeating.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Completed three times
Between both circuits, you will enjoy a **1-minute recovery**. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and modify or take breaks as needed. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll initiate with a collection of mobility exercises and dynamic movements to loosen up and prepare your body for the workout.
**Circuit 1 (08:49)**
*Band placed around thighs (optional)*
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank featuring 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 transitioning to Knee Drive, Squat
3. Curtsy Lunge transitioning to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a guided cool-down and stretch aimed at helping your muscles recover and boost flexibility.
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### Final Notes
I hope you find joy in this lower body strength class! If you’re in search of more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole