### Lower Body Strength Circuits Class: An In-Depth Overview
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability using minimal equipment. All you require is one heavy weight (a kettlebell or dumbbell is ideal) and a resistance band loop, which is optional. The workout is low-impact, with no jumping required, and can easily be adjusted—simply opt for a lighter weight if necessary. It’s a superb choice for individuals at any fitness level!
If you find enjoyment in this class, make sure to explore the upper body variation, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Lower Body Strength Circuits Class Summary
#### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
#### Class Layout:
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to prep your body. Subsequently, we move into two distinct circuits:
1. **Circuit 1**: Comprising four exercises
2. **Circuit 2**: Including five exercises
Each exercise is to be performed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once you finish all the exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You’ll receive a **one-minute recovery interval** between the two circuits. You’re welcome to pause the video and take extra breaks if needed. Always heed your body’s signals and modify or stop if required.
The session wraps up with a guided cool-down and stretching segment to assist in your recovery and relaxation.
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### Workout Details
**Warm-Up & Mobility**
– **Start Time**: 01:44
**Circuit Workout**
– **Start Time**: 08:49
#### Circuit 1 (Resistance Band Positioned 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, 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, Get Up
5. Bear Plank Knee Taps (using bodyweight)
**Cool Down & Stretch**
– **Start Time**: 41:04
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### Closing Remarks
I hope you find this lower body strength class enjoyable! It’s an excellent method to challenge your muscles, enhance mobility, and build strength. If you’re in search of additional lower body workouts, you can access them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole