### Overview of Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is crafted to enhance both strength and mobility with minimal equipment. You’ll require just one heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The class features a guided warm-up and cool-down, involves no jumping, and can be easily adjusted—simply choose a lighter weight if necessary. It’s an excellent workout for all fitness levels!
If you like this class, be sure to check out the upper body variant, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class kicks off with a guided warm-up that emphasizes mobility and dynamic motions to get your body ready. Following that, we will participate in two strength exercise circuits:
#### Circuit Components:
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest/transition time. You’ll complete four sets (two on the right side and two on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each with a 10-second rest/transition time. You’ll complete three sets.
Between the circuits, there’s a one-minute recovery interval. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and modify or stop as required.
The session wraps up with a guided cool-down and stretching to aid in your recovery.
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### Workout Details
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with resistance band around thighs):
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank with Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### Additional Information
This workout aims to be challenging yet flexible, making it appropriate for all fitness levels. Remember to take breaks as needed and focus on maintaining proper form rather than rushing through at high speed or intensity.
If you’re seeking more lower body workouts, you can find a complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole