### Lower Body Strength Circuits Class Overview
This 45-minute workout circuit for lower body strength aims to enhance strength and flexibility utilizing minimal equipment. You will require just one heavy weight, such as a kettlebell or dumbbell, with an optional resistance band loop. The class is low-impact (no jumping involved!) and easily adjustable—feel free to choose a lighter weight if necessary. It accommodates all fitness levels and features a guided warm-up and cool-down for a secure and effective exercise session.
If you find this class enjoyable, make sure to explore the upper body version, which will be accessible 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 session begins with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following this, we transition into two primary circuits:
– **Circuit 1:** Four exercises (executed twice on the right side and twice on the left side).
– **Circuit 2:** Five exercises (conducted three times).
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing a complete circuit, you’ll take a **30-second** rest before repeating.
You’ll enjoy a **1-minute recovery break** between the two circuits, but feel free to pause the video and take extra rest if required. Always pay attention to your body—modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to assist your muscles in recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
– A sequence of dynamic movements aimed at enhancing mobility and raising body temperature.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
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 stretching segment designed to aid in muscle recovery and enhance flexibility.
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### Additional Notes
This lower body strength class serves as an excellent opportunity to enhance strength and stability without high-impact exercises. If you’re interested in more lower body workouts, you can find an organized collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to heed your body’s signals throughout the workout!
**xo, Nicole**