### Lower Body Strength Circuits Class: An All-Inclusive Guide
This 45-minute lower body strength circuits session is tailored to enhance strength and flexibility with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The class is gentle on the joints, involving no jumping, and can be easily adjusted by changing the weight. It’s a flexible workout perfect for any fitness level!
If you find this class enjoyable, make sure to explore the upper body variant, which will be posted this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### What You Will Require:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Outline
The session starts with a guided warm-up concentrating on mobility and dynamic movements to ready your body and create warmth. Following this, we enter into two circuits of strength exercises. Here’s how it operates:
1. **Circuit 1**: Comprises four exercises.
2. **Circuit 2**: Comprises five exercises.
Each exercise is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Executed three times.
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and rest longer if necessary. Always heed your body’s signals and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to support recovery.
—
### Workout Details
**01:44 – Warm-Up & Mobility**
A mix of mobility activities and dynamic movements to prepare your muscles and joints for the training.
**08:49 – Circuit Workout**
#### Circuit 1 (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. (Bodyweight) Bear Plank Knee Taps
**41:04 – Cool-Down & Stretch**
A guided cool-down to unwind your muscles and increase flexibility post-workout.
—
### Extra Information
This class serves as an excellent opportunity to bolster your lower body while maintaining a low-impact approach. If you’re seeking further lower body routines, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and keep tuning into your body throughout the class.
xo,
Nicole