### Lower Body Strength Circuits Class: A Comprehensive Resource
This 45-minute lower body strength circuit session is created to assist you in enhancing strength and stability with minimal gear. All you require is one heavy weight (either a kettlebell or dumbbell) and an optional resistance band loop. The class is low-impact, with no jumping involved, making it easily adaptable to your fitness level—just choose a lighter weight if necessary. This workout is suitable for everyone!
If you find this class enjoyable, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Items You’ll Require for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
The class starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and increase warmth. Following that, we progress into two distinct circuits, each crafted to effectively target your lower body muscles.
#### Circuit Details:
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition period. You’ll perform four sets of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, also done for 45 seconds each with 10 seconds of rest in between. You’ll perform three sets of this circuit.
Between the circuits, there is a one-minute recovery break. You’re welcome to pause the video and take extra rest if required. Always heed your body’s signals and adjust or halt as necessary.
The class concludes with a guided cool-down and stretching session to aid in recovery and relaxation.
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### Workout Breakdown:
– **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 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)
– **41:04:** Cool-Down & Stretch
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### Closing Remarks:
I hope you have fun with this lower body strength class! It’s an excellent way to push yourself while developing strength and stability. If you seek additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole