**Lower Body Strength Circuits Class: An Ultimate Resource**
This 45-minute class focusing on lower body strength circuits is crafted to enhance strength and flexibility with minimal gear. You will only require a single heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session is low-impact, featuring no jumps, making it simple to adapt by opting for a lighter weight. It’s an excellent choice for participants at all fitness levels!
If this class appeals to you, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session initiates with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we advance into two circuits of exercises tailored to engage your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. Upon finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– Circuit 1 is repeated four times (twice on each side).
– Circuit 2 is repeated three times.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and extend your rest if necessary. Always pay attention to your body and adjust or stop when needed. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
The warm-up emphasizes mobility and dynamic movements to prepare your body for the workout.
**08:49** – Circuit Workout
**Circuit 1 (with resistance 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 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
The session concludes with a guided cool-down and stretch, aiding muscle recovery and enhancing flexibility.
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### **Extra Information**
This lower body strength class is ideal for individuals seeking to enhance strength and stability without engaging in high-impact moves. Remember to adjust your routine as necessary and take breaks as needed. If you’re in search of more lower body workouts, all are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear how it goes!
xo,
Nicole