**Lower Body Strength Circuits Class Overview**
This 45-minute workout is tailored to enhance strength and mobility while using minimal gear. You will require one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it is low-impact with no jumping. Adjustments are straightforward—simply opt for a lighter weight if necessary—making this workout appropriate for every fitness level.
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session commences with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. Following this, you will transition into two distinct circuits:
1. **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds allocated for rest/transition between exercises. You’ll complete four rounds of this circuit (two rounds on each side).
2. **Circuit 2:** Five exercises performed for 45 seconds each, with 10 seconds of rest/transition between each exercise. You will complete three rounds of this circuit.
A one-minute recovery break will be provided between the two circuits. Feel free to pause the video and take extra rests as necessary. Always pay attention to your body and modify or halt as required. The class wraps up with a guided cool-down and stretching session.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### **Additional Notes**
This workout is structured to be both demanding and flexible. Take breaks whenever necessary, and feel free to modify exercises based on your fitness level.
For more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole