### Lower Body Strength Circuits Class: An All-Inclusive Guide
This 45-minute lower body strength circuits session is crafted to enhance strength and mobility utilizing minimal gear. Just a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop will suffice. The session is low-impact with no jumping involved, making it easily adjustable by simply opting for a lighter weight. It’s a flexible workout appropriate for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary:
The session starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and increase warmth. Following that, we engage in two circuits of exercises specifically designed to target your lower body.
#### Circuit Details:
– **Circuit 1:**
– Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time.
– Complete a total of four sets (two sets on the right side, two sets on the left).
– **Circuit 2:**
– Five exercises, carried out for 45 seconds each with 10 seconds of rest/transition time.
– Complete a total of three sets.
Between the two circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video and extend your break if necessary. Always heed your body’s signals, adjust exercises as needed, and stop whenever required.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### 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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Final Thoughts:
I hope you find enjoyment in this lower body strength class! It’s an excellent method to develop strength and stability while maintaining a low-impact approach. If you’re seeking additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole