### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session is crafted to enhance strength and mobility while utilizing minimal equipment. You will require a single heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact, avoiding jumps, which allows for easy modification by simply selecting a lighter weight. It’s an excellent choice for individuals of all fitness levels!
If you like this class, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready. Following that, you’ll engage in two distinct circuits, each featuring a series of exercises performed for 45 seconds, followed by 10 seconds of rest or transition time. After each circuit, you will have a 30-second break before repeating.
– **Circuit 1**: Four exercises, executed four times (twice on the right side, twice on the left).
– **Circuit 2**: Five exercises, executed three times.
Between the circuits, there’s a one-minute recovery period. Feel free to pause the video and take additional time as needed. Always pay attention to your body and modify or stop as necessary. The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Begin with a set of movements to loosen your muscles and generate warmth.
**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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a soothing stretch to assist your muscles in recovering.
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole