### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility with minimal gear. You will only require a single heavy weight (a dumbbell or kettlebell is ideal) and optionally a resistance band loop. The class features a guided warm-up and cool-down, incorporating no jumping to facilitate modifications according to your fitness level. Simply choose a lighter weight if necessary. This workout is appropriate for all participants!
If you find this class enjoyable, make sure to explore the upper body edition, 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 guided warm-up concentrating on mobility and dynamic exercises to get your body ready for the workout. Following that, we transition into two primary circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, a rest of **30 seconds** will follow before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the circuits, a **one-minute recovery period** is provided. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body—adjust or cease as required.
The class wraps up with a guided cool-down and stretch 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, 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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Additional Notes
I hope you find this lower body strength class enjoyable! If you seek more lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole