### Overview of Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment required. All that’s needed is one heavy weight, like a dumbbell or kettlebell, and optionally, a resistance band loop. The class is low-impact (with no jumping) and easily adaptable—simply modify the weight according to your fitness level. It’s an excellent choice for everyone, irrespective of their experience!
As always, the class starts with a guided warm-up and ends with a cool-down to guarantee a safe and fruitful workout. If you find this class enjoyable, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell, but pick what suits you)
– **Optional:** Resistance band loop
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### Class Format
The workout kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Following this, we will proceed into two circuits, each aimed at enhancing lower body strength and stability.
#### Circuit Information:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Every exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After you finish all exercises in a circuit, there will be a **30-second rest** before repeating.
– **Circuit 1:** Completed for **four sets** (two on the right side, two on the left side)
– **Circuit 2:** Completed for **three sets**
You’ll get a **1-minute recovery** between the two circuits, but feel free to pause the video and take extra time if needed. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate muscle recovery.
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### Breakdown of the Workout
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (with 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. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
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### Closing Remarks
I hope you find enjoyment in this lower body strength circuits class! It’s an excellent method to develop strength and stability while keeping things straightforward and efficient. If you’re searching for additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole