### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuits class aims to enhance strength and stability with minimal gear. You will only need one heavy weight (either a dumbbell or kettlebell works excellently) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it user-friendly and easily adjustable—simply choose a lighter weight if necessary. This workout is ideal for every fitness level!
If you like this class, don’t forget to explore the upper body variant, 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 class starts with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout ahead. Following this, we proceed into two unique circuits:
#### **Circuit Breakdown**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing a full circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1**: Done in **four sets** (two sets on the right side, two on the left side)
– **Circuit 2**: Done in **three sets**
In between the two circuits, you’ll have **one minute for recovery**. Feel free to pause the video and take extra rest if required. Always pay attention to your body and modify or stop when necessary.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– **Start Time**: 01:44
**Circuit 1** (using a resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Abductions of the Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or 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**
– **Start Time**: 41:04
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### Additional Notes
This lower body strength class is crafted to challenge and fortify your muscles while being adaptable to your fitness level. If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class and let me know how it turns out!
xo, Nicole