### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability utilizing minimal gear. You will only need a single heavy weight (such as a dumbbell or kettlebell) and a resistance band loop, which is optional. The class is low-impact with no jumping required, making it suitable for participants of all fitness levels. Modifications are simple—just select a lighter weight if necessary. The session features a guided warm-up, two circuits, and a cool-down stretch to conclude.
If you find this class enjoyable, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **One heavy weight** (for example, a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Layout
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, you’ll progress into two separate circuits:
#### Circuit Outline:
– **Circuit 1:** Consists of four exercises, done for 45 seconds each with 10 seconds of rest/transition in between. You will complete four rounds of this circuit (two rounds per side).
– **Circuit 2:** Comprised of five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You will complete three rounds of this circuit.
There will be a one-minute recovery break between the two circuits. You are welcome to pause the video and take extra rest if necessary. Always pay attention to your body’s signals and adjust or stop as needed. The class wraps up with a guided cool-down and stretch to support your recovery.
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### Workout Details
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (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 or 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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### Concluding Remarks
I hope you appreciate this lower body strength class! It’s an excellent approach to enhance strength and stability while remaining low-impact. Should you be interested in additional lower body workouts, all are conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole