### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout targeting the lower body aims to enhance strength and mobility with minimal equipment. You’ll require just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up, two demanding circuits, and concludes with a cool-down stretch. It’s low-impact (no jumping involved) and easily adjustable—simply modify the weight according to your fitness level. Suitable for all skill levels!
If you enjoy this session, be sure to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to get your body primed for the workout. The main segment of the class is divided into two circuits:
– **Circuit 1:** Includes four exercises, each done for 45 seconds with a 10-second rest/transition period. You will finish four rounds (two on the right side, two on the left).
– **Circuit 2:** Comprises five exercises, each performed for 45 seconds with a 10-second rest/transition time. You will complete three rounds.
Between the two circuits, you’ll have a one-minute recovery phase. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or cease as needed.
The session wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Prepare your body with a combination of mobility exercises and dynamic movements to increase warmth and enhance range of motion.
**Circuit 1 (08:49)** – *Resistance band around thighs (optional)*
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
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)**
Conclude the class with a guided cool-down to relax your muscles and enhance flexibility.
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### Additional Notes
This class is crafted to be both challenging and inclusive for all fitness levels. Adjust as needed by utilizing lighter weights or forgoing the resistance band. Always tune into your body and remember to take breaks as required.
If you’re interested in more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
**xo, Nicole**