### Lower Body Strength Circuits Class: A Comprehensive Overview
This 45-minute lower body strength circuit session is crafted to enhance your strength and stability with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a guided warm-up, a circuit-oriented workout, and a cool-down stretch. There’s no jumping included, and adjustments are straightforward—just select a lighter weight if necessary. It’s a workout that accommodates all fitness levels!
If you like this session, don’t forget to explore the upper body counterpart, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Class Summary: Lower Body Strength Circuits
#### Required Equipment:
– **1 heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Class Format:
1. **Warm-Up:** An instructional segment emphasizing mobility and dynamic movements to ready your body.
2. **Circuit Workout:** Two diverse circuits featuring timed intervals.
– **Circuit 1:** Four exercises, each executed for 45 seconds with 10 seconds of rest/transition time. Complete four sets (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, each performed for 45 seconds with 10 seconds of rest/transition time. Complete three sets.
– Between circuits, enjoy a minute of recovery. You can pause the video and take more time if necessary.
3. **Cool-Down:** A guided stretch to aid in recovery.
Always pay attention to your body during the session. Modify exercises or take breaks as necessary to ensure you’re exercising safely and effectively.
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### Workout Details
**Warm-Up & Mobility:** (Start at 01:44)
Prepare yourself with mobility exercises and dynamic movements to elevate warmth and enhance range of motion.
**Circuit 1:** (Start at 08:49)
*Consider a resistance band around your thighs (optional).*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, followed by Squat
– Curtsy Lunge to Knee Drive, followed by Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch:** (Start at 41:04)
Conclude the class with a soothing stretch to enhance recovery and flexibility.
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### Additional Insights
This class is ideal for developing lower body strength and stability without engaging in high-impact exercises. Keep in mind to adjust the intensity to match your fitness level by utilizing lighter weights or omitting the resistance band.
For additional lower body workouts, check out my curated collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and let me know how it turns out!
xo, Nicole