### Lower Body Strength Circuits Class: An All-Inclusive Guide
This 45-minute lower body strength circuit class is crafted to assist you in developing strength and stability with minimal equipment. You only require one heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping, making it easy to adapt for all fitness levels. Just choose a lighter weight if necessary. This workout is ideal for everyone!
If you like this class, 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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### Equipment Required
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth. Following that, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, a **30-second** rest is taken before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you will have a **1-minute recovery break**. Feel free to pause the video and take extra rest if required. Always pay attention to your body, adapt exercises when needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to facilitate your recovery and relaxation.
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### Workout Details
Here’s an in-depth breakdown of the class:
**01:44 Warm-Up & Mobility**
– Concentrate on dynamic movements and mobility to ready your body for the session.
**08:49 Circuit Workout**
**Circuit 1 (with resistance 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 or 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 Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 Cool Down & Stretch**
– A guided cool-down to support your body’s recovery and enhance flexibility.
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### Closing Thoughts
I trust you enjoy this lower body strength circuit class! If you’re in search of additional lower body workouts, you can discover them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay fit and keep moving!
xo, Nicole