### Lower Body Strength Circuits Class: An All-Inclusive Guide
This 45-minute lower body strength circuit session is crafted to enhance strength and stability utilizing minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell works wonderfully) and, optionally, a resistance band loop. The class is low-impact without any jumping, making it simple to adjust—just choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
The session begins with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Following that, we dive into two unique circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing a full circuit, you will take a **30-second break** before starting again. Here’s how it’s structured:
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll enjoy a **1-minute recovery interval**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body—modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with band positioned 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 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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### Final Notes:
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, browse my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole