### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute lower body strength circuit session aims to enhance your strength and stability. You will only require one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumps involved), and can be easily adjusted by varying the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment for Class:
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: A resistance band loop.
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### Class Overview
The class kicks off with a guided warm-up focused on mobility and dynamic exercises to prepare your body and increase warmth. Following this, we dive into the main workout, structured into two circuits:
1. **Circuit 1**: Consists of four exercises.
2. **Circuit 2**: Comprises five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** afterward. Upon finishing all exercises in a circuit, you will have a **30-second** rest period before repeating the circuit.
– **Circuit 1**: Repeat four times (two on the right side, two on the left).
– **Circuit 2**: Repeat three times.
You’ll receive **one minute to recover** between the circuits. Feel free to pause the video and rest longer if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### Workout Breakdown
Here’s an in-depth look at the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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 Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### Concluding Thoughts
I hope you find enjoyment in this lower body strength circuits class! Remember, you can access all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole