**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact, with no jumping involved, making it easy to adjust—just choose a lighter weight if you prefer. It’s a wonderful workout suitable for all fitness levels!
If you appreciate this class, make sure to check out the upper body version, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. From there, we progress into two separate circuits. Here’s the layout:
1. **Circuit 1:**
– Four exercises, executed for 45 seconds each followed by 10 seconds of rest/transition time.
– Complete a total of four sets (two sets on each side).
2. **Circuit 2:**
– Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time.
– Complete three sets altogether.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take additional time if you require it. Always pay attention to your body and modify or pause as necessary.
The class wraps up with a guided cool-down and stretch to assist you in recovering and unwinding.
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### **Workout Breakdown**
Here’s a thorough breakdown of the class:
– **Warm-Up & Mobility (01:44)**
A series of movements to loosen your lower body and prepare for the workout.
– **Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2**
*No resistance band needed*
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, then Squat
– Curtsy Lunge to Knee Drive, then Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided series of stretches to help you wind down and recover.
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### **Additional Notes**
This workout is intended to be both demanding and approachable. Adjust as needed, take breaks when required, and concentrate on keeping proper form throughout. If you’re seeking more lower body workouts, you can browse a complete collection organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience with me!
**xo, Nicole**