### Lower Body Strength Circuits Class Overview
This 45-minute class focused on lower body strength circuits is crafted to enhance strength and mobility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session is low-impact and avoids jumping, making it easy to adjust according to your fitness level—simply change the weight as desired. It’s an excellent workout suitable for all fitness backgrounds!
If you like this session, there’s an upper body option available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Structure
The session commences with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following that, we proceed to two primary circuits:
1. **Circuit 1:** Four exercises, executed for 45 seconds each, with 10 seconds of rest/transition time in between. You will complete four sets of this circuit (two sets on the right side, two on the left), with a 30-second rest in between sets.
2. **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets of this circuit.
A one-minute recovery period will be given between the two circuits. You can pause the video and take further breaks as needed. Always pay attention to your body, and modify or cease as required.
The session wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
—
### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (using resistance band around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get-Up
– Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
—
### Additional Notes
Take rest periods as necessary and modify exercises to match your fitness level. Keep in mind, this workout is designed to challenge you while being flexible to your requirements.
If you’re searching for more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole