**Lower Body Strength Circuits Class: An In-Depth Guide**
This 45-minute lower body strength circuit session aims to enhance your strength and stability with minimal gear needed. All you require is a single heavy weight (a dumbbell or a kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact, eliminating any jumping, making it accessible for all fitness levels—simply modify the weight according to your ability. It’s a workout for everyone!
If you like this class, make sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Outline: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up emphasizing mobility and dynamic movements to get your body ready and generate heat. After the warm-up, we proceed to the circuit segment of the workout, divided into two unique circuits.
– **Circuit 1**: Consists of four exercises.
– **Circuit 2**: Consists of five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Once you finish all exercises in a circuit, take a 30-second rest before repeating the circuit.
– **Circuit 1**: Done four times (twice on each side).
– **Circuit 2**: Done three times.
You will have a one-minute recovery between the circuits. Feel free to pause the video and take extra rest if necessary—always pay attention to your body and adjust or stop as needed. The class wraps up with a guided cool-down and stretching session to aid in recovery.
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### **Workout Details**
– **Warm-Up & Mobility (01:44)**: A dynamic warm-up that enhances mobility and prepares you for the workout.
– **Circuit Workout (08:49)**:
– **Circuit 1 (with resistance band positioned 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)**: A guided segment to assist you in relaxing and recovering post-workout.
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### **Additional Information**
This class is ideal for enhancing lower body strength and stability while remaining low-impact. If you seek more lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and remember to listen to your body throughout. Modify as needed, and take breaks whenever you feel it’s necessary.
xo,
Nicole