### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability using minimal gear. You’ll require a single heavy weight (a dumbbell or kettlebell is an excellent choice) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, making it easy to adapt according to your fitness level—just select a lighter weight if necessary. This workout is appropriate for everyone!
If you appreciate this class, don’t miss the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Structure
The class starts with a guided warm-up aimed at mobility and dynamic movements to ready your body. Following that, you’ll transition into two separate circuits:
1. **Circuit 1**: Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time in between. You’ll finish four sets of this circuit—two sets on the right side and two on the left.
2. **Circuit 2**: Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll carry out three sets of this circuit.
In between the two circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to aid in muscle recovery.
—
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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 enjoy this lower body strength workout! If you’re seeking additional lower body routines, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole