### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability using just one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping—ideal for every fitness level. Adjustments are simple to make by opting for a lighter weight.
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– **Single substantial weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
We’ll kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth. Following that, we’ll dive into two primary circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, you’ll enjoy a **1-minute recovery** interval. Feel free to pause the video and take additional time if required. Always pay attention to your body and modify or halt as necessary.
We’ll conclude the class with a guided cool-down and stretch to assist your body in recovering.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll commence with a range of mobility exercises and dynamic movements to loosen up and prime your body for the workout.
**Circuit Workout (08:49)**
– **Circuit 1 (with 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll wrap up with a guided cool-down to stretch and ease your muscles following the workout.
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### Additional Resources
I hope you enjoy this lower body strength class! If you’re in search of more lower body sessions, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole