### Lower Body Strength Circuits Class: An Inclusive Full-Body Session
This 45-minute lower body strength circuits session aims to enhance your strength and mobility with minimal gear. All that’s required is a single heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The format is low-impact, eliminating jumping, and can be easily tailored by adjusting the weight to match your fitness level. It’s an ideal workout for anyone!
If you like this session, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Items:
– **Gear:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Following this, we dive into two different circuits featuring exercises aimed at your lower body.
#### Circuit Details:
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds to transition/rest**. After completing every exercise in a circuit, a **30-second** rest period is given before repeating the circuit.
– **Circuit 1:** Complete **four sets** (two sets per side).
– **Circuit 2:** Complete **three sets**.
You will enjoy a **one-minute break** between the two circuits, but you’re welcome to pause the video for extra rest if needed. Always heed your body’s signals and feel free to adjust or stop as required.
The session wraps up with a guided cool-down and stretching routine to aid in your recovery.
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### Workout Outline
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Positioned Around Thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank featuring 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 transitioning to Knee Drive, Squat
3. Curtsy Lunge leading to Knee Drive, Squat
4. Squat Clean x2 to Stand Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Closing Thoughts
I hope you find joy in this lower body strength class! It’s an excellent opportunity to build strength, enhance mobility, and push your limits. If you seek additional lower body routines, you can access all my workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole