**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility using minimal gear. All that’s required is one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact, free from jumping, making it adaptable to your fitness level—just choose a lighter weight if preferred. This workout is perfect for everyone!
If you like this class, don’t miss the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session starts with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body and elevate your heart rate. Following that, we will engage in two circuit workouts:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, accompanied by **10 seconds of rest/transition time** in-between. After finishing the circuit, there’s a **30-second** rest before repeating. Here’s the breakdown:
– **Circuit 1**: Four sets (two on each side)
– **Circuit 2**: Three sets
A **one-minute recovery period** separates the two circuits. 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 wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A guided warm-up to enhance mobility and ready your body for the workout.
– **Circuit Workout (08:49)**
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to assist your body in recovery and enhance flexibility.
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole