### Overview of Lower Body Strength Circuits Class
This 45-minute circuit workout focused on lower body strength is aimed at enhancing both strength and mobility with minimal equipment required. All that’s necessary is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session includes a guided warm-up and cool-down, ensuring it is accessible to all fitness levels. Additionally, it’s low-impact with no jumping involved, and modifications can be made—simply use a lighter weight if necessary. This workout is suitable for everyone!
If you like this class, don’t forget to check out the upper body edition, available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Required Items
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Structure of the Class
The session kicks off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to prepare your body. Following this, we dive into two unique circuits, each crafted to effectively target your lower body. Here’s the breakdown:
#### Circuit Information:
– **Circuit 1:** Contains four exercises
– **Circuit 2:** Contains five exercises
– Each exercise should be performed for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing all exercises in a circuit, take a **30-second rest** before repeating.
You will complete:
– **Circuit 1:** Four total sets (two per side)
– **Circuit 2:** Three total sets
In between the two circuits, a **1-minute recovery period** is provided. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and adjust or take a break as necessary. The class wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Summary
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (with one heel raised)
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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Closing Remarks
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can access a full list organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole