**Lower Body Strength Circuits Class: A Comprehensive Guide**
This 45-minute lower body strength circuits session is crafted to enhance strength and mobility, requiring only a single heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it simple to adjust by using a lighter weight. It’s an accessible and efficient workout suitable for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body edition, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### **Class Outline:**
The session starts with a guided warm-up aimed at enhancing mobility and dynamic movement to prepare your body. Following that, we begin with two circuits, each specifically designed to effectively target your lower body muscles.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. Once you finish all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, a one-minute recovery period is provided. Feel free to pause the video and take extra rest if necessary—always respond to your body’s signals and modify or stop as needed. The session wraps up with a guided cool-down and stretch to promote recovery.
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### **Workout Details**
**01:44 Warm-Up & Mobility**
A guided warm-up to prepare your muscles and create warmth through dynamic movements.
**08:49 Circuit Workout**
**Circuit 1 (Resistance Band 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04 Cool-Down & Stretch**
A guided cool-down to stretch and relax your muscles, facilitating recovery.
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### **Further Notes**
This class is excellent for developing lower body strength and enhancing mobility. Remember to tailor the weight or resistance to suit your fitness level and rest as needed. If you’re in search of more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and don’t hesitate to share your experience!
xo, Nicole