### Lower Body Strength Circuits Class: An All-Inclusive Guide
This 45-minute lower body strength circuit workout aims to enhance both strength and mobility, utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class provides a guided warm-up and cool-down, making it appropriate for individuals of all fitness backgrounds. With no jumping required, it’s simple to adjust—just use a lighter weight if necessary. This workout is excellent for everyone!
If you like this class, be sure to check out the upper body variant coming this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up that concentrates on mobility and dynamic movements to ready your body and create warmth. Following this, we will proceed into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, accompanied by **10 seconds of rest/transition time** between movements. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating.
– **Circuit 1**: Completed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Completed three times.
You’ll enjoy a **1-minute recovery** between the two circuits; however, feel free to pause the video and take additional time if needed. Always pay attention to your body, and adjust or stop as necessary. The class wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown
Below is a comprehensive breakdown of the class:
**01:44 – Warm-Up & Mobility**
A combination of mobility exercises and dynamic movements to get your body ready for the workout.
**08:49 – Circuit Workout**
**Circuit 1** (Optional: Band around thighs)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool Down & Stretch**
A guided stretching session to assist your muscles in recovery and enhance flexibility.
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### Additional Notes
This lower body strength class is ideal for developing strength and stability while maintaining a low-impact approach. If you’re in search of more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to heed your body’s signals throughout the workout.
xo,
Nicole