**Overview of Lower Body Strength Circuits Class**
This 45-minute circuit class focuses on lower body strength and stability, utilizing minimal equipment. You will require one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be low-impact, with no jumping involved, making it suitable for participants of all fitness levels. Modifications are straightforward—simply choose a lighter weight if necessary. As with every session, there is a guided warm-up and cool-down to promote a safe and effective workout.
If you find this class enjoyable, don’t forget to look for the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Required Equipment**
– **Gear:**
– One 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 that emphasizes mobility and dynamic movements to ready your body for the workout. Following the warm-up, we jump into two circuits, each tailored to target your lower body.
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you will take a **30-second** break before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the two circuits, there is a **1-minute recovery interval**. You are welcome to pause the video and take additional rest as needed. Always pay attention to your body and feel free to modify or take breaks as required.
The class wraps up with a guided cool-down and stretching session to assist in your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Begin warming up with mobility moves and dynamic exercises to generate heat and prepare your muscles.
**Circuit Segment**
– 08:49 Start the circuit exercises.
**Circuit 1** (Optional 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 into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 Finish the class with a guided cool-down and stretch to ease your muscles and boost flexibility.
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### **Further Resources**
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, all of them can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole