**Lower Body Strength Circuits Class Overview**
This 45-minute circuit class focuses on lower body strength and stability with minimal equipment. You will only need one heavy weight (like a dumbbell or kettlebell) and a resistance band loop, which is optional. The class is designed to be low-impact and does not include jumping, making it suitable for all fitness levels. Modifications are straightforward; just choose a lighter weight if necessary. As usual, the session features a guided warm-up and cool-down to create a comprehensive workout experience.
If you like this class, don’t forget to check out the upper body variant, available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Equipment Needed**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session opens with a guided warm-up aimed at enhancing mobility and preparing your body for the workout. After the warm-up, you will transition into two separate circuits, each tailored to effectively engage your lower body muscles.
#### **Circuit Details**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
For every exercise, you’ll work for 45 seconds, followed by a 10-second rest or transition period. Once you finish all the exercises in a circuit, you’ll have a 30-second rest before repeating that circuit.
– **Circuit 1**: Complete four sets (two on the right leg, two on the left leg)
– **Circuit 2**: Complete three sets
You will have a one-minute break between the two circuits. You can pause the video to take extra rest if needed. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretching session to aid in muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up to enhance mobility and prepare your body for the workout.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
A guided cool-down to help you unwind and stretch your muscles.
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### **Final Notes**
I hope you have a great time with this lower body strength class! If you are seeking more lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole