### Lower Body Strength Circuits Class: A Comprehensive Overview
This 45-minute lower body strength circuit session is tailored to assist you in developing strength and stability with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session is low-impact (no jumping!) and can be easily adjusted—just select a lighter weight if necessary. It’s an excellent workout suitable for all fitness abilities!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure:
We’ll kick off with a guided warm-up focused on mobility and dynamic movements to prepare your body and generate warmth. Following that, we’ll engage in two distinct circuits of exercises:
#### Circuit Details:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll go through four sets (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, completed for 45 seconds each with 10 seconds of rest/transition time. You’ll perform three sets.
In between the two circuits, you’ll have a one-minute recovery period. Feel free to pause the video and take additional time if necessary—always heed your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretching session to aid in your recovery and relaxation.
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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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### Final Notes:
I hope you find joy in this lower body strength class! If you seek more lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole