### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility utilizing just one heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring it’s suitable for all fitness levels. There is no jumping required, and modifications are straightforward—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this session, be sure to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session begins with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following that, we move into two strength circuits:
1. **Circuit 1:** Four exercises, carried out for 45 seconds each with a 10-second rest/transition. You’ll complete four rounds of this circuit (two on the right side, two on the left side), with a 30-second recovery between rounds.
2. **Circuit 2:** Five exercises, executed in the same 45-seconds-on, 10-seconds-off pattern. You’ll do three rounds of this circuit.
Between the two circuits, you’ll have a one-minute break. Feel free to pause the video and take extra rest as necessary. Always listen to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility:** 1:44
– Concentrate on dynamic movements and mobility to prepare your body for the 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 to Get Up
5. (Bodyweight) Bear Plank with Knee Taps
**Cool-Down & Stretch:** 41:04
– A guided cool-down to stretch and ease your muscles after the workout.
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### Additional Notes
I hope you have a great time with this lower body strength class! If you’re in search of more lower body sessions, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole