### Lower Body Strength Circuits Class: Your Comprehensive Guide
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility with minimal gear. All you require is a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The workout is low-impact with no jumping, making it easily adaptable—simply choose a lighter weight if necessary. It’s suitable for all fitness levels!
If you like this class, don’t forget to check out the upper body version, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single Heavy Weight**: I’m utilizing a 20 lb dumbbell, but feel free to modify this according to your fitness level.
– **Optional Resistance Band Loop**: Provides additional resistance for certain exercises.
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### Class Breakdown:
The session starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. Following that, we transition into two primary circuits, each aimed at effectively engaging your lower body muscles.
#### Circuit Information:
– **Circuit 1**: Consists of four exercises, done for 45 seconds each with 10 seconds allocated for rest/transition. You’ll complete four sets (two on the right side, two on the left side).
– **Circuit 2**: Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets.
After the two circuits, there’s a one-minute recovery interval. Don’t hesitate to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or stop as needed.
The class concludes with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Details:
**Warm-Up & Mobility**
– Duration: 01:44
**Circuit Workout**
– Start Time: 08:49
**Circuit 1** (with resistance band 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 or 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**
– Start Time: 41:04
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### Extra Notes:
Take breaks as needed and adapt exercises to meet your fitness level. This class aims to challenge while being accessible to everyone. If you’re interested in more lower body workouts, you can discover a complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know how it turns out!
xo,
Nicole