### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility utilizing minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The workout is low-impact, with no jumping required, and can be easily adjusted by changing the weight. It’s appropriate for all fitness levels and incorporates a guided warm-up and cool-down to guarantee a safe and productive workout.
If you like this session, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Synopsis
The class starts with a guided warm-up emphasizing mobility and dynamic movements to get your body ready for the workout. Following that, you will engage in two distinct circuits, each aimed at effectively working your lower body muscles.
#### Circuit Information:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in the circuit are completed, you’ll take a **30 seconds** break before repeating the circuit.
– **Circuit 1:** Done in **four sets** (two sets on the right side, two sets on the left side)
– **Circuit 2:** Done in **three sets**
You will enjoy **one minute of recovery time** between the two circuits. If you require more rest, feel free to pause the video and take extra time. Always pay attention to your body and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to assist in recovery and enhance flexibility.
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### Workout Schedule
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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 (bodyweight)
**Cool Down & Stretch:** 41:04
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### Extra Insights
This lower body strength class is an excellent method to challenge your muscles and boost overall fitness. Remember to listen to your body and modify as necessary to fit your fitness level. If you wish to delve deeper into lower body workouts, they are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and happy training!
xo, Nicole