**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal equipment. You will only require one heavy weight (a dumbbell or kettlebell is suitable) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications, such as using a lighter weight. This workout caters to all fitness levels!
If you appreciate this class, don’t forget to explore the upper body edition, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following the warm-up, we transition into two exercise circuits:
1. **Circuit 1:**
– Four exercises, each performed for 45 seconds, with a 10-second rest/transition interval between movements.
– Complete four rounds of this circuit (two on the right side, two on the left side).
2. **Circuit 2:**
– Five exercises, each lasting 45 seconds, with a 10-second rest/transition interval.
– Complete three rounds of this circuit.
Between the two circuits, there will be a one-minute recovery period. Feel free to pause the video and take additional time if necessary. Always pay attention to your body, modifying or stopping as needed.
The session wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A blend of mobility exercises and dynamic movements to generate warmth and ready your lower body.
– **Circuit 1 (08:49)**
*Band around thighs (optional)*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2**
– Sumo Squat with Push Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to stretch and relax your muscles following the workout.
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### **Additional Notes**
This class is crafted to be both challenging and accessible. Adjust the exercises as needed, and take breaks when necessary. Keep in mind that consistency and correct form are crucial for building strength and preventing injury.
If you’re in search of more lower body workouts, you can view all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole