### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear. You will require one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping involved, and can be easily adjusted by modifying the weight. It’s a fantastic choice for every fitness level!
If you like this class, don’t forget to check out the upper body version, which will launch 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 Structure
The session kicks off with a guided warm-up concentrated on mobility and dynamic movements to get your body ready. Following that, we delve into two strength circuits. Each circuit comprises timed exercises with brief rest intervals. Here’s the layout:
#### Circuit Format:
– Engage in each exercise for **45 seconds**, allowing for **10 seconds of rest/transition time** between movements.
– Once all exercises in the circuit are completed, take a **30-second** break before repeating.
– **Circuit 1:** Four exercises, performed four times (twice for the right side, twice for the left).
– **Circuit 2:** Five exercises, done three times.
You’ll receive a **one-minute break** between the two circuits. Feel free to pause the video and take extra rest if you need to. Always pay attention to your body and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
—
### Workout Breakdown
**01:44 – Warm-Up & Mobility**
Warm up your body with mobility exercises and dynamic movements to enhance warmth and flexibility.
**08:49 – Circuit Workout**
#### Circuit 1 (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 Knee Drive + Squat
3. Curtsy Lunge Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (Bodyweight)
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down to stretch and relax your muscles.
—
### Additional Resources
I hope you find joy in this lower body strength class! If you’re on the lookout for more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole