### Lower Body Strength Circuits Class: An Exhaustive Guide
Are you aiming to enhance your lower body strength? This 45-minute circuit-oriented workout is just what you need! All that’s required is one heavy weight, such as a dumbbell or kettlebell, with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it suitable for all fitness levels. Just modify the weight as needed, and you’re ready to start!
If you like this session, be sure to check out the upper body counterpart, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single Heavy Weight**: (e.g., a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Summary:
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following this, we proceed into two circuits aimed at your lower body.
– **Circuit 1**: Comprises four exercises, performed for 45 seconds each with 10 seconds of rest or transition. After finishing all four exercises, take a 30-second break before repeating the circuit. This circuit is executed four times (twice on the right side and twice on the left side).
– **Circuit 2**: Contains five exercises, also performed for 45 seconds each with a 10-second rest/transition. You’ll go through this circuit three times.
You’ll have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body’s signals and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch to aid your muscles in recovery.
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### Workout Details:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (Resistance Band Wrapped 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 or 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
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### Closing Thoughts:
I hope you find joy in this lower body strength class! It’s a flexible workout that can be adjusted to your fitness level, whether you’re just starting or are more experienced. If you’re interested in further lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
**xo, Nicole**