### Lower Body Strength Circuits Class: A Complete Guide
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility with minimal equipment. All that’s required is one heavy weight (either a dumbbell or kettlebell) and a resistance band loop, if desired. The class is low-impact, avoiding jumping, and is easily adjustable—just opt for a lighter weight if necessary. It accommodates all fitness levels and features an organized warm-up and cool-down to provide a comprehensive workout.
If you like this class, don’t miss the upper body version available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed:
– **Single 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 aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. The main session includes two circuits, each comprising a series of exercises executed for 45 seconds, followed by 10 seconds of rest or transition. After finishing each circuit, you’ll enjoy a 30-second rest before the next round.
– **Circuit 1:** Four exercises, completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Five exercises, executed three times.
You’ll have a one-minute recovery window between the two circuits, but feel free to pause the video and take extra time as needed. Always pay attention to your body, and modify or take breaks as required. The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Notes:
I hope this lower body strength class brings you joy! It’s an excellent way to push your muscles while enhancing mobility and endurance. For more lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole