### Lower Body Strength Circuits Class Overview
This 45-minute circuit workout targeting lower body strength is crafted to enhance strength and flexibility with minimal gear. You will only require a single heavy weight (a dumbbell or kettlebell is perfect) and, optionally, a resistance band loop. The session encompasses a guided warm-up and cool-down, devoid of any jumping, allowing for easy modifications by opting for a lighter weight. This class is an excellent choice for individuals of all fitness levels!
If you appreciate this session, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 class initiates with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following this, we transition into two circuits of exercises:
#### Circuit Breakdown:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Every exercise is done for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After completing all exercises within a circuit, you will rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
There will be a **1-minute recovery** between the two circuits. You are welcome to pause the video and take extra breaks if necessary. Always heed your body’s signals and adjust or halt as needed.
The class wraps up with a guided cool-down and stretching session to facilitate recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole