### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal equipment. You’ll require one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, and since it’s low-impact with no jumping, it can be easily modified by simply choosing a lighter weight. This workout is ideal for participants at any fitness level!
If you like this class, don’t forget to explore the upper body version available 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, but select a weight that is suitable for you.
– **Optional Resistance Band Loop**: Provides added resistance for specific exercises.
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### Class Structure
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prime your body for the workout. Following the warm-up, we will proceed to two strength exercise circuits:
1. **Circuit 1**: Four exercises, each performed for 45 seconds with a 10-second rest/transition period between each move. You’ll complete four rounds of this circuit, alternating between right and left sides (two rounds per side).
2. **Circuit 2**: Five exercises, also executed for 45 seconds each with a 10-second rest/transition interval. You’ll finish three rounds of this circuit.
You will have a one-minute recovery break between the two circuits. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and modify or stop as required.
The class concludes with a guided cool-down and stretching routine to facilitate recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
A dynamic warm-up developed to enhance mobility and prepare your body for the workout.
**Circuit 1 (08:49)**
During this circuit, you may place the resistance band around your thighs (optional). Exercises consist of:
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
Complete four rounds (two on each side).
**Circuit 2**
This circuit does not require a resistance band. Exercises include:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2 into Get-Up
– Bear Plank Knee Taps (bodyweight)
Complete three rounds.
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down session to stretch and ease your muscles.
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### Additional Notes
This lower body strength class is an excellent way to challenge your muscles and enhance overall mobility. Remember to modify the intensity to suit your fitness level by opting for lighter weights or omitting the resistance band. If you seek more lower body workouts, explore my entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
**xo, Nicole**