**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is created to enhance strength and flexibility with minimal gear. You’ll require one heavy weight (a dumbbell or kettlebell will do nicely) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. There’s no jumping involved, and modifications are straightforward—just opt for a lighter weight if necessary.
If you like this class, don’t forget to explore the upper body variant, 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 (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session commences with a warm-up aimed at mobility and dynamic movements to ready your body. Following that, we will engage in two circuits of exercises:
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest/transition period between moves. You’ll complete four rounds of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises carried out in the same 45-seconds-on, 10-seconds-off pattern. You’ll finish three rounds of this circuit.
Between the two circuits, there’s a one-minute recovery time. Feel free to stop the video and take additional time if required. Always pay attention to your body and modify or cease as needed.
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 (01:44)**
Commence with a guided warm-up to enhance mobility and prepare your body for the workout.
**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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### **Additional Notes**
This lower body workout is ideal for enhancing strength and stability, and it’s easily adjustable based on your fitness level. Remember to take breaks as necessary and maintain proper form throughout the exercises.
If you seek more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
xo, Nicole