### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute lower body strength circuit session is crafted to challenge and tone your muscles with minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact, with no jumping, allowing for easy modifications for all fitness levels—just adjust the weight to fit your requirements. As always, the session will start with a guided warm-up and conclude with a cool-down to guarantee a safe and effective workout. It’s suited for all!
If you like this class, don’t forget to check out the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Requirements for the Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Synopsis
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth. Following that, we’ll engage in two distinct circuits, each targeting your lower body muscles effectively.
#### Circuit Layout:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds for rest/transition**.
– Once all exercises in a circuit are completed, rest for **30 seconds** before repeating.
You’ll accomplish:
– **4 sets of Circuit 1** (2 sets on the right side, 2 sets on the left side)
– **3 sets of Circuit 2**
A **1-minute recovery period** is allocated between the two circuits. You are welcome to pause the video for additional rest if necessary. Always heed your body’s signals and modify or discontinue as required. The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Outline
Here’s a detailed outline of the class:
**Warm-Up & Mobility (01:44)**
Initiate with a series of mobility exercises and dynamic movements to prepare your body for the session.
**Circuit Workout (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, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
Conclude the session with a guided cool-down and stretching routine to relax your muscles and enhance flexibility.
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### Further Resources
I hope you find joy in this lower body strength class! If you’re interested in additional workouts for your lower body, you can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole