### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout for the lower body aims to enhance your strength and stability with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping necessary, allowing for easy modifications based on your fitness level. Just adjust the weight to fit your needs. This workout is suitable for everyone!
If you like this class, don’t forget to explore the upper body version, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Format
The session starts with a guided warm-up aimed at mobility and dynamic movements to prep your body for the workout. Following that, we progress into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, interspersed with **10 seconds of rest/transition time** between movements. After finishing all exercises in a circuit, enjoy a **30-second** break before starting the circuit again.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Executed three times
Between the two circuits, you’ll take a **1-minute recovery period**. Feel free to pause the video and extend your break if necessary. Always pay attention to your body and modify or halt as needed. The class wraps up with a guided cool-down and stretch.
—
### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll kick off with exercises designed to enhance mobility and gradually increase your warmth.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel lifted)
– 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)**
We’ll conclude with a guided stretch intended to assist your body in recovery and relaxation.
—
### Final Notes
I hope you find enjoyment in this lower body strength workout! If you’re searching for more, you can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole