### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to aid you in enhancing strength and stability with minimal gear. You’ll require just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up, circuit-style exercises, and a cool-down stretch. It’s low-impact (no jumping involved!) and can be easily adjusted—simply modify the weight to match your fitness level. Great for all fitness lovers!
If you like this class, take a look at the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **One heavy weight** (e.g., 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body. Following that, we will engage in two circuits of strength exercises:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the two circuits, you’ll enjoy a **1-minute recovery period**. You’re welcome to pause the video and take extra rest if necessary. Always heed your body and adapt or stop as required. The class wraps up with a guided cool-down and stretch to assist your recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– **Start Time:** 41:04
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### Additional Notes
This lower body strength class effectively targets your glutes, hamstrings, quads, and core while enhancing overall stability. Don’t forget to take breaks as you need and concentrate on maintaining proper form throughout the session.
For a wider variety of lower body workouts, explore the complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun in the class!
**xo, Nicole**