### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit class aims to enhance your stability and strength with minimal gear. You will only require a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be low-impact with no jumping, catering to all fitness levels. Modifications are simple—just select a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to ensure a safe and effective workout.
If you enjoy this class, don’t forget to check out the upper body version, which will be available 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 class opens with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout ahead. Following that, we transition into two primary circuits, each comprising a series of exercises performed for 45 seconds, followed by 10 seconds of rest or transition. After completing all the exercises in a circuit, you’ll take a 30-second break before starting again.
– **Circuit 1:** Four exercises, repeated four times (twice on the right side, twice on the left side).
– **Circuit 2:** Five exercises, repeated three times.
Between the two circuits, you’ll enjoy a one-minute recovery break. You’re welcome to pause the video and take extra rest as needed. Always pay attention to your body and modify or halt exercises as necessary. The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll kick off with a series of mobility-centered movements to prepare and warm up the body.
**Circuit 1 (08:49)**
*Optional: Place the resistance band around your thighs.*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, then Squat
– Curtsy Lunge to Knee Drive, then Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and relax the muscles engaged during the workout.
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### Additional Notes
This class is crafted to be both challenging and adaptable for all fitness levels. Take breaks as required, adjust exercises to match your capabilities, and concentrate on maintaining proper form throughout. If you’re in search of more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and let me know how it goes!
xo, Nicole