### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session is tailored to assist you in developing strength and stability using just one substantial weight (either a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The class is low-impact, with no jumps, allowing for easy modifications with lighter weights. As always, the class begins with a guided warm-up and concludes with a cool-down, making it accessible for all fitness levels.
If you find this class enjoyable, be sure to check out the upper body session, 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 Format
The session kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body and increase warmth. Following that, we transition into two distinct circuits:
#### Circuit 1:
– Four exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** in between
– Take a **30 second** rest before starting the circuit again
– Complete **4 sets** (2 sets on the right side, 2 sets on the left side)
#### Circuit 2:
– Five exercises
– Carry out each exercise for **45 seconds**, with **10 seconds of rest/transition time** in between
– Rest for **30 seconds** before repeating the circuit
– Complete **3 sets**
Between both circuits, there will be **1 minute of recovery time**. Don’t hesitate to pause the video and take extra rest as required. Always listen to your body and modify or stop as necessary.
The class concludes with a guided cool-down and stretch to facilitate your recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 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, 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– **Start Time:** 41:04
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### Final Notes
I hope you find this lower body strength class enjoyable! If you’re in search of more lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole