### Lower Body Strength Circuits Class: An In-Depth Guide
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility with minimal gear. All that’s required is one heavy weight (a kettlebell or dumbbell is perfect) and, if desired, a resistance band loop. The class caters to beginners, with no jumping involved, and can easily be adjusted by changing the weight. Regardless of whether you’re just starting out or are an experienced individual, this workout is suitable for various fitness levels!
If you like this session, don’t forget to explore the upper body version, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Summary
#### Required Equipment:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class opens with a guided warm-up aimed at mobility and dynamic movements to prep your body for the workout. Following that, we dive into two distinct circuits, each focusing on the lower body.
**Circuit Details:**
– **Circuit 1:** Four different exercises
– **Circuit 2:** Five different exercises
Every exercise lasts for **45 seconds**, with a **10-second rest/transition** between exercises. Once you complete all exercises in a circuit, a 30-second rest period follows before you repeat the circuit.
– **Circuit 1:** Performed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Performed three times.
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals and adjust or stop as needed.
The class concludes with a guided cool-down and stretching routine to aid in your body’s recovery.
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### Workout Details
**01:44** – Warm-Up & Mobility
– A combination of mobility exercises and dynamic movements to prepare your body for the main workout.
**08:49** – Circuit Workout
**Circuit 1** (Resistance band loop 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. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
– A guided cool-down to assist your muscles in recovering and enhancing flexibility.
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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! It’s an excellent way to develop strength, boost mobility, and challenge your lower body. If you’re searching for additional lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo,
Nicole