**Lower Body Strength Circuits Class: A Comprehensive Workout for All Abilities**
This 45-minute class focusing on lower body strength circuits aims to enhance your stability and strength with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The session features a structured warm-up and cool-down, with no jumping, making it adaptable for any fitness level. You can easily choose a lighter weight if you prefer. This workout is suitable for everyone!
If you like this session, don’t forget to explore the upper body counterpart, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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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 introduces a guided warm-up aimed at promoting mobility and dynamic movements to ready your body and increase heart rate. Following that, we engage in two separate circuits specifically targeting your lower body.
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for 45 seconds, succeeded by a 10-second break or transition time. Upon finishing all exercises in a circuit, a 30-second rest will precede the next round.
– **Circuit 1:** Conducted four times (twice on each side)
– **Circuit 2:** Conducted three times
Between both circuits, you will have a one-minute recuperation time. You’re welcome to pause the video to rest longer if necessary. Always pay attention to your body and tailor or cease movement as needed. The class wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Outline**
**Warm-Up & Mobility (01:44)**
The session begins with a warm-up to prepare your muscles and body for the upcoming workout.
**Circuit Workout (08:49)**
**Circuit 1 (using resistance band around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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 Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We conclude the class with a detailed cool-down to stretch and ease your muscles.
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### **Concluding Thoughts**
I hope you find this lower body strength class enjoyable! It’s an excellent opportunity to push your limits and develop strength. For additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole