### Lower Body Strength Circuits Class: A Comprehensive Overview
This 45-minute lower body strength circuits class is crafted to enhance your strength and stability with minimal equipment. You will only need one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and free from jumping, making it suitable for all fitness levels. Adjustments are straightforward—just choose a lighter weight if necessary. As always, the session features a guided warm-up and cool-down to provide a safe and effective workout.
If you like this class, be sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### What to Bring for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Format:
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following that, we progress into two distinct circuits, each aimed at effectively targeting your lower body muscles.
#### **Circuit Details:**
– **Circuit 1:**
– 4 exercises, each performed for 45 seconds with 10 seconds for rest/transition.
– Complete 4 sets (2 sets on the right side, 2 sets on the left side).
– **Circuit 2:**
– 5 exercises, each performed for 45 seconds with 10 seconds for rest/transition.
– Complete 3 sets.
Between the two circuits, a 1-minute recovery period is provided. Feel free to pause the video and take extra rest as necessary. Always pay attention to your body and adjust or stop as needed. The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Summary:
– **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 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
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### Closing Remarks:
I hope you find enjoyment in this lower body strength circuits class! It’s an excellent method to develop strength and stability while maintaining a low-impact approach. If you seek more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—see you in the next class!
**xo, Nicole**