### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and stability using minimal equipment. You will require a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class is low-impact (no jumping involved) and highly adaptable—simply modify the weight to match your fitness level. It’s an excellent workout suitable for everyone! As always, the session features a guided warm-up and cool-down to guarantee a safe and productive experience.
If you find this class enjoyable, make sure to explore the upper body alternative, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Structure
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. After warming up, we’ll transition into two circuits of strength exercises.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in the circuit are completed, you’ll rest for **30 seconds** before cycling through the circuit again.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Executed three times.
You’ll receive a **1-minute break** between the two circuits, but feel free to pause the video and take additional time if necessary. Always heed your body’s signals, adjust exercises as needed, and stop if required.
The class ends with a guided cool-down and stretch to assist your body in recovery.
—
### Workout Breakdown
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit 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. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
—
### Final Notes
I hope you find joy in this lower body strength class! If you seek additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole