**Lower Body Strength Circuits Class: A Comprehensive Workout for Every Fitness Level**
This 45-minute lower body strength circuits class is crafted to challenge and enhance your lower body using minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell will work) and an optional resistance band loop. The class is designed to be low-impact with no jumping involved, making it easily adjustable for all fitness levels—simply tailor the weight to meet your requirements. As usual, the session includes a guided warm-up and cool-down to promote a safe and effective workout.
If you appreciate this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of the Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we will engage in two separate circuits, each specifically aimed at effectively targeting your lower body muscles.
**Structure of Circuits:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise is performed for 45 seconds, followed by 10 seconds of rest/transition time.
– After finishing all exercises in a circuit, take a 30-second rest before starting the circuit again.
You’ll carry out **four sets of Circuit 1** (two sets for each side) and **three sets of Circuit 2**. Between the two circuits, enjoy a one-minute recovery. Feel free to pause the video and take extra rest if necessary—always heed your body’s signals and modify or halt when needed.
The class wraps up with a guided cool-down and stretching routine to aid in muscle recovery and alleviate soreness.
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### **Breakdown of the Workout**
**Warm-Up & Mobility (01:44)**
We commence with a sequence of mobility exercises and dynamic movements to activate your muscles and prepare your body for the circuits to follow.
**Circuit 1 (08:49)**
*Equipment: Optional resistance band around thighs*
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Staggered Single-Leg Deadlift (hovering)
**Circuit 2**
1. Sumo Squat with Push Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Finish the session with a guided cool-down to stretch and soothe your muscles, leaving you feeling rejuvenated and accomplished.
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### **Extra Information**
This workout is ideal for all fitness levels, with options available to cater to your needs. Whether you are a beginner or more advanced, the intensity can be adjusted by choosing lighter or heavier weights. Be sure to take breaks as required and concentrate on maintaining correct form throughout the workout.
If you enjoyed this lower body class, you can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and I’d love to hear how it goes!
xo,
Nicole