### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability with minimal equipment. All that’s necessary is a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class follows a low-impact approach, with no jumping required, making it suitable for every fitness level. Adjustments are straightforward—simply choose a lighter weight if needed. As always, the session features a guided warm-up and cool-down to promote a safe and efficient workout.
If you appreciate this class, be sure to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Required
– **Single Heavy Weight**: (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Outline
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body for the workout. Following that, we proceed into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, accompanied by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
A **1-minute recovery break** between the two circuits is also included. Don’t hesitate to pause the video and take extra rest if necessary. Always pay attention to your body and make adjustments or stop when needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Summary
**Warm-Up & Mobility**: 01:44
– Concentrated on mobility and dynamic movements to increase warmth.
**Circuit Workout**: 08:49
**Circuit 1** (Band around thighs):
1. Hip Bridge (one heel raised)
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
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### Additional Information
I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole