### Lower Body Strength Circuits Class: A Complete Guide
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body strength with minimal equipment. You’ll only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact (no jumping required) and can be easily adjusted—just choose a lighter weight if necessary. It is appropriate for all fitness levels and features a guided warm-up and cool-down to ensure a safe and effective workout.
If you like this class, be sure to check out the upper body version, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Class Overview: Lower Body Strength Circuits
#### Equipment Needed:
– **Single heavy weight** (e.g., a 20 lb dumbbell)
– **Optional resistance band loop**
#### Class Structure:
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to get your body ready and generate some heat. Following that, you’ll proceed into two separate circuits targeting your lower body.
– **Circuit 1**: Consists of four exercises
– **Circuit 2**: Consists of five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break 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 have a **1-minute recovery** between the circuits, but you are welcome to pause the video for extra rest as needed. Always pay attention to your body, adjust exercises as required, and stop if you experience any discomfort.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Begin with a range of dynamic movements and mobility exercises to prepare your muscles and joints for the upcoming workout.
**Circuit Workout (08:49)**
Here’s an outline of the two circuits:
#### Circuit 1 (with 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 Knee Drive, Squat**
3. **Curtsy Lunge Knee Drive, Squat**
4. **Squat Clean x2, Get Up**
5. **Bear Plank Knee Taps (bodyweight)**
**Cool Down & Stretch (41:04)**
Conclude the class with a series of stretches to alleviate tension and encourage recovery.
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### Additional Notes
This lower body strength class offers a wonderful opportunity to build strength and endurance without engaging in high-impact movements. If you seek more lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and remember to pay attention to your body throughout the workout.
xo,
Nicole