### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit class aims to enhance strength and mobility using minimal gear. You will only require a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, there’s no jumping, and modifications are straightforward—simply choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, make sure to check out the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class starts with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout. Following that, you will engage in two main circuits:
#### Circuit Details:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you will take a **30-second rest** before starting 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, there will be a **1-minute recovery time**. You are welcome to pause the video and take extra breaks if necessary. Always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### Workout Breakdown
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with optional resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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### Closing Remarks
I trust you will enjoy this lower body strength class! For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole