### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility utilizing minimal gear. All you’ll require is a single heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class features a guided warm-up and cool-down, involves no jumping, and can be easily adjusted by modifying the weight. It’s a workout suitable for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single Heavy Weight**: I’m using a 20 lb dumbbell, but select a weight that corresponds to your capability.
– **Optional Resistance Band Loop**: Ideal for incorporating additional resistance.
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### Class Summary:
We’ll kick off with a guided warm-up aimed at enhancing mobility and dynamic movements, getting your body ready for the upcoming workout. The class is structured into two circuits:
1. **Circuit 1**: A total of four exercises each performed for 45 seconds, including 10 seconds of rest/transition time in between. After finishing all four exercises, take a 30-second break before repeating the circuit. You’ll complete four sets in total (two sets for the right side and two for the left).
2. **Circuit 2**: This circuit consists of five exercises carried out in the same 45-seconds-on, 10-seconds-off format. You’ll do three total sets of this circuit.
You’ll have a one-minute recovery phase between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body, modify movements as needed, and halt if anything feels off.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### Workout Details:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (Resistance Band Positioned Around Thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lift
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)
– **Cool-Down & Stretch**: 41:04
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### Closing Thoughts:
I hope you find this lower body strength class rewarding! It’s an excellent way to enhance strength, boost mobility, and push your limits. If you’re in search of additional lower body workouts, you can find a collection of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole