### Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone
This 45-minute lower body strength circuits session is ideal for enhancing strength and stability. You only require a single heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s beginner-friendly and easily adjustable—simply choose a lighter weight if necessary. Additionally, there’s no jumping involved, making it suitable for all!
If you like this class, be sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight**: (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Overview:
The class starts with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body. Subsequently, we move into two circuits of exercises focused on your lower body.
– **Circuit 1**: Comprises four exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete four rounds of this circuit—two for the right side and two for the left.
– **Circuit 2**: Consists of five exercises, also carried out for 45 seconds each with 10 seconds of rest in between. This circuit is repeated three times.
Between the two circuits, you’ll get a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always listen to your body and feel free to modify or stop as needed. The session wraps up with a guided cool-down and stretching to assist your body in recovery.
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### Workout Details:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with band placed around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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
– **Cool Down & Stretch**: 41:04
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This class is an excellent method to strengthen your lower body and boost overall stability. If you’re interested in additional lower body workouts, you can find a complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear your feedback!
xo, Nicole