### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. All you require is a single heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The class is low-impact without jumps, making it simple to adjust by opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
As usual, the class starts with a guided warm-up to ready your body and concludes with a cool-down to aid in recovery. If you find this session enjoyable, make sure to check out the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (e.g., a 20 lb dumbbell or kettlebell)
– **Optional:** Resistance band loop
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### Class Structure
The workout kicks off with a warm-up focused on mobility and dynamic movements to prepare your body. After that, you’ll transition into two distinct circuits, each aimed at working your lower body.
#### Circuit Details:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds allotted for rest/transition. You’ll repeat this circuit four times (twice on the right side, twice on the left side).
– **Circuit 2:** Five exercises, performed for 45 seconds with 10 seconds for rest/transition. This circuit is repeated three times.
After the two circuits, a one-minute recovery period is provided. You’re welcome to pause the video and take extra rest if necessary. Always heed your body’s signals and modify or stop as required.
The class wraps up with a guided cool-down and stretch to help you unwind and recover.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### 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)
– **Cool Down & Stretch:** 41:04
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### Final Notes
I hope you enjoy this lower body strength circuits class! For more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
**xo, Nicole**