### Lower Body Strength Circuits Class Overview
This 45-minute workout circuit focusing on lower body strength is crafted to enhance strength and mobility with minimal gear. You will require just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact with no jumping exercises, allowing for easy modifications by opting for a lighter weight. It’s an excellent session for individuals at any fitness level!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Structure
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following that, we dive into two distinct circuits, each focusing on the lower body.
– **Circuit 1:** Comprises four exercises executed for 45 seconds each, interspersed with 10 seconds of rest/transition time. You will complete four rounds of this circuit (two on the right side and two on the left), taking a 30-second break between sets.
– **Circuit 2:** Consists of five exercises, similarly practiced for 45 seconds each with 10 seconds of rest/transition time. This circuit will have three rounds.
Between the two circuits, there will be a one-minute recovery phase. Feel free to pause the video for additional rest if needed. Always be aware of your body and adjust or stop when necessary.
The class wraps up with a guided cool-down and stretching session to aid your body’s recovery.
—
### Workout Breakdown
**Warm-Up & Mobility (01:44)**
A dynamic warm-up designed to enhance mobility and prepare your body for the activity ahead.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance 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 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 designed to stretch and relax your muscles post-workout.
—
### Final Notes
I trust you will find enjoyment in this lower body strength circuit class! If you’re seeking more lower body exercise options, you can find all of them categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole