**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout for the lower body is crafted to enhance both strength and mobility using a single heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The class encompasses a structured warm-up and cool-down, and it’s low-impact with no jumping required, making it adaptable for all fitness levels. Just modify the weight to fit your personal requirements, and you’re set!
If you like this class, 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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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following that, we transition into two distinct circuits, each specifically crafted to effectively engage your lower body muscles.
#### **Circuit Breakdown**
– **Circuit 1:**
– 4 exercises, executed for 45 seconds each with 10 seconds of rest/transition time.
– Complete 4 sets (2 on the right side, 2 on the left side).
– **Circuit 2:**
– 5 exercises, executed for 45 seconds each with 10 seconds of rest/transition time.
– Complete 3 sets.
You’ll enjoy a 30-second rest between rounds and a 1-minute recovery period between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals, and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid your recovery and relaxation.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **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 stance)
#### **Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, followed by Squat
3. Curtsy Lunge with Knee Drive, followed by Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### **Final Notes**
I hope you find this lower body strength class enjoyable! It provides a fantastic way to engage your muscles while remaining low-impact. If you’re in search of more lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole