### Lower Body Strength Circuits Class: A Comprehensive Workout for Every Level
This 45-minute lower body strength circuits class aims to enhance strength and flexibility with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up, two engaging circuits, and a cool-down stretch. It’s low-impact (no jumping required!) and easily adaptable—simply change the weight to match your fitness capabilities. Suitable for all, from newcomers to experienced fitness buffs!
If you like this workout, don’t miss the upper body version, set to launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment for Class:
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary:
We commence with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Next, we engage in two circuits designed to challenge your lower body strength and stability.
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll perform four sets (two on the right side, two on the left side), taking 30 seconds of rest in between sets.
– **Circuit 2:** Five exercises, carried out in the same manner as Circuit 1. You will finish three sets.
Following the two circuits, you’ll have a one-minute recovery interval. You can pause the video and take extra rest as necessary—always listen to your body and adjust as needed. The session concludes with a guided cool-down and stretch to aid in recovery.
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### Workout Details:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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This lower body strength class offers an excellent opportunity to build strength, enhance mobility, and push your limits. If you seek additional lower body workouts, you can locate them arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
xo, Nicole