### Overview of Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility with minimal gear. You will need just one heavy weight, like a dumbbell or kettlebell (I’m utilizing a 20 lb dumbbell), along with an optional resistance band loop. The class features a guided warm-up and cool-down, making it appropriate for all fitness levels. There is no jumping involved, and modifications are simple—just choose a lighter weight if necessary. This workout is ideal for anyone aiming to reinforce their lower body!
If you like this class, make sure to check out the upper body version, which will drop on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Necessary Equipment:
– **Single heavy weight** (e.g., a 20 lb dumbbell or kettlebell)
– **Optional resistance band loop**
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### Class Format
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and increase warmth. After that, we delve into two unique circuits:
#### **Circuit Details:**
– **Circuit 1:** Comprises four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. Complete four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:** Contains five exercises, each executed for 45 seconds with 10 seconds of rest/transition time. Complete three sets of this circuit.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body and make modifications or take breaks as needed.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Overview:
**Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at enhancing mobility and getting your muscles ready for the workout.
**Circuit 1 (08:49)**
*Band around thighs (optional):*
1. Hip Bridge (one heel lifted)
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)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### Closing Remarks
I hope you find this lower body strength class enjoyable! If you seek more lower body workouts, all of them are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole