### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility while utilizing minimal equipment. Just a single heavy weight (either a dumbbell or kettlebell is ideal) is required, along with an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, there’s no jumping required, and modifications are straightforward—simply choose a lighter weight if necessary.
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. After the warm-up, we’ll transition into two strength exercise circuits:
– **Circuit 1**: Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll perform four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2**: Five exercises, completed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets of this circuit.
There will be a 1-minute recovery break between the two circuits. Feel free to pause the video and take additional rest if necessary. Always tune into your body, and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
**Warm-Up & Mobility**: 01:44
– A combination of mobility drills and dynamic movements to set up your body.
**Circuit 1** (with resistance band positioned around thighs):
– Hip Bridge (with one heel raised)
– Modified Side Plank featuring Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge leading to Knee Drive, Squat
– Curtsy Lunge transitioning to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
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### Additional Notes
This workout is crafted to be demanding yet adjustable for all fitness levels. Take breaks when necessary and feel free to alter the exercises to fit your body.
If you’re on the lookout for more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole