### Lower Body Strength Circuits Class: A Comprehensive Workout for Every Fitness Level
This 45-minute lower body strength circuit session is crafted to enhance both strength and mobility, needing only one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, allowing for easy adjustments based on your fitness capabilities—simply choose a lighter weight if necessary. This workout is suitable for all!
If you appreciate this class, make sure to explore the upper body variant, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and create warmth. Following that, we jump into two distinct circuits aimed at engaging your lower body.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition**. Once all exercises in a circuit are finished, take a **30-second break** before repeating.
– **Circuit 1:** Done four times (two on the right side, two on the left side).
– **Circuit 2:** Done three times.
You’ll enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and extend your break if needed—always heed your body’s signals and adapt or halt as appropriate.
The class concludes with a guided cool-down and stretching session to aid your recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
– A guided warm-up aimed at improving mobility and incorporating dynamic movements.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with 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 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)**
– A guided cool-down focused on stretching and relaxing your muscles.
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### Additional Resources
If you enjoyed this lower body strength session, you can locate all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Savor the workout, and remember to pay attention to your body throughout!
xo,
Nicole