### Lower Body Strength Circuits Class: An Ultimate Guide
This 45-minute lower body strength session is crafted to enhance your strength and stability with minimal gear required. All you’ll need is a single heavy weight (a dumbbell or kettlebell works well) and optionally, a resistance band loop. The class is low-impact, with no jumping, making it easily adjustable by opting for a lighter weight. It’s an exercise routine that accommodates all fitness levels!
If you like this session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The class starts with a guided warm-up to activate your body and loosen your joints. This warm-up focuses on mobility and incorporates dynamic movements to gradually increase warmth.
The primary workout is divided into two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of resting/transition time**. After finishing 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 and twice on the left side)
– **Circuit 2**: Done three times
Between the circuits, you’ll have a one-minute recovery interval. You’re welcome to pause the video and take extra rest if required. Always pay attention to your body and adjust or cease as necessary.
The class wraps up with a guided cool-down and stretching session to aid your muscles in recovering and enhancing flexibility.
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### Workout Breakdown
Here’s a comprehensive breakdown of the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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, Get Up
5. Bear Plank with Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you find this lower body strength class enjoyable! It’s a fantastic way to develop strength, enhance mobility, and push your limits. If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole