### Lower Body Strength Circuits Class Overview
This 45-minute workout focuses on lower body strength circuits, aimed at enhancing strength and mobility with minimal gear. All that’s required is a single heavy weight (a suitable dumbbell or kettlebell) along with a resistance band loop as an optional addition. The session features a guided warm-up and cool-down, with no jumping involved, which allows for easy modifications by adjusting the weight as needed. This adaptable workout caters to all fitness levels!
If you like this session, make sure to explore the upper body variation, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session starts with a guided warm-up centered on mobility and dynamic movements to get your body ready for the workout. Following that, we transition into two separate circuits, each specifically crafted to effectively engage your lower body muscles. Here’s the layout:
1. **Circuit 1:**
– Four exercises, each lasting 45 seconds with a 10-second rest/transition period.
– Execute four sets (two on the right side, two on the left side).
2. **Circuit 2:**
– Five exercises, each performed for 45 seconds with a 10-second rest/transition interval.
– Complete three sets.
Between the two circuits, you will have a one-minute recovery time. Feel free to pause the video and take more time if you need it—always pay attention to your body and make modifications or take breaks as required. The session wraps up with a guided cool-down and stretch to assist in muscle recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (using resistance band above thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Final Notes
I hope you find this lower body strength class enjoyable! It’s an excellent method to challenge your muscles and enhance overall strength. If you’re interested in more lower body workouts, you can find all of them cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole