### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment. All that’s required is a single heavy weight (either a dumbbell or kettlebell is perfect) and a resistance band loop, which is optional. The class is designed to be low-impact and avoids jumps, making it suitable for all fitness levels. Modifications are straightforward—just opt for a lighter weight if necessary. As always, the session includes a guided warm-up and cool-down, ensuring a complete workout experience.
If you like this class, don’t forget to check out the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Structure
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready for the workout. Next, we transition into two separate circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** features five exercises.
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
Between the two circuits, you’ll have a **1-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body—modify or take breaks as needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
We’ll begin with movements aimed at enhancing mobility and gradually increasing warmth.
**Circuit 1 (08:49)** – Resistance band around thighs (optional):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2** – No band needed:
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 (just bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a set of stretches to relax your muscles and enhance flexibility.
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### Final Notes
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can see them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole