### Lower Body Strength Circuits Class: An Ultimate Guide
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility utilizing minimal equipment. You will only require a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping), and can be seamlessly modified by changing the weight. Ideal for every fitness level!
If you find this session enjoyable, feel free to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single Heavy Weight**: I’m using a 20 lb dumbbell, but feel free to modify based on your strength.
– **Optional Resistance Band Loop**: Provides additional resistance for specific exercises.
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### Class Summary
The class commences with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following this, we transition into two circuits, each aimed at effectively targeting your lower body muscles.
#### Circuit Specifications:
– **Circuit 1**: Consists of four exercises
– **Circuit 2**: Comprises five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1**: Done four times (twice on each side).
– **Circuit 2**: Done three times.
Between the two circuits, you’ll have a **1-minute recovery time**, but feel free to pause the video and take extra time if necessary. Always heed your body’s cues, adjust exercises as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### Workout Outline
Here’s a comprehensive timeline of the class:
**Warm-Up & Mobility (01:44)**
We initiate with a warm-up to loosen the joints and engage the muscles, incorporating dynamic movements to generate heat and prepare for the circuits.
**Circuit Workout (08:49)**
**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, 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)
**Cool-Down & Stretch (41:04)**
We conclude with a guided cool-down to stretch the muscles, enhance flexibility, and encourage recovery.
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### Additional Information
This lower body strength class is an excellent opportunity to boost strength, enhance mobility, and test your endurance. Remember to listen to your body, modify the intensity as required, and take breaks as needed. For more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole