**Overview of Lower Body Strength Circuits Class**
This 45-minute workout focusing on lower body strength circuits is crafted to enhance strength and flexibility while utilizing minimal equipment. You will only require a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is low-impact and free from jumping, making it straightforward to adjust by opting for a lighter weight. It’s a fantastic choice for participants of all fitness abilities! As per usual, the session features a comprehensive warm-up and cool-down to guarantee a secure and effective workout.
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be accessible 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)
– **Optional resistance band loop**
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### **Structure of the Class**
The session commences with a guided warm-up, concentrating on mobility and dynamic movements to ready your body for the workout ahead. Following that, we transition into two distinct circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for **45 seconds**, succeeded by **10 seconds for rest/transition**. After completing all exercises in a circuit, you will rest for **30 seconds** prior to revisiting the circuit.
– **Circuit 1** is repeated **four times** (twice on each side).
– **Circuit 2** is repeated **three times**.
Between the two circuits, you’ll enjoy a **1-minute recovery** period. Feel free to pause the video and take additional breaks if necessary. Always heed your body’s signals, adjust exercises as needed, and stop if something feels off.
The class wraps up with a guided cool-down and stretch to support your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
– A sequence of movements designed to enhance mobility and gradually elevate your heart rate.
**Circuit Training (08:49)**
**Circuit 1** (with resistance band positioned 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
– A guided stretching session to alleviate tension and enhance flexibility post-workout.
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### **Further Resources**
I hope you have a great time with this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole