### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session aims to enhance strength and mobility with minimal gear. All that’s required is a solitary heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The workout is low-impact, with no jumping involved, and can be swiftly altered by modifying the weight. It’s a flexible and approachable workout suitable for all fitness levels!
If you like this class, be sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session commences with a guided warm-up that emphasizes mobility and dynamic movements to prime your body and generate heat. Following that, we proceed to two strength circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise will be executed for **45 seconds**, with **10 seconds for rest or transition periods**. After finishing all exercises in a circuit, you’ll have a **30-second rest** before repeating the circuit.
– **Circuit 1:** Done four times (two sets on the right side, two on the left).
– **Circuit 2:** Done three times.
There will be a **1-minute recovery interval** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always tune in to your body and adapt or stop as required.
The session wraps up with a guided cool-down and stretching to assist in your recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Commence with movements aimed at enhancing mobility and activating your muscles.
**Circuit Workout (08:49)**
**Circuit 1** (Band around thighs):
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the session with a guided cool-down to stretch and relieve your muscles.
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### Final Notes
I hope you relish this lower body strength session! If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole