### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute lower body strength circuit class aims to enhance strength and mobility using minimal equipment. All that is required is one heavy weight (a dumbbell or kettlebell is recommended) and a resistance band loop, which is optional. The class is low-impact and free of jumping, allowing for easy modifications—simply choose a lighter weight if you prefer. It’s an excellent workout suitable for individuals at any fitness level!
If you like this class, don’t forget to check out the upper body version, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### Class Synopsis
The session begins with a guided warm-up focusing on mobility and dynamic movements to prepare your body and create warmth. After that, we transition into two separate circuits, each strategically designed to effectively work your lower body muscles.
#### Circuit Details:
– **Circuit 1:** Comprises four exercises, performed for 45 seconds each with 10 seconds of rest/transition in between. You will execute four sets of this circuit (two sets per side).
– **Circuit 2:** Consists of five exercises, again performed for 45 seconds each with 10 seconds of rest/transition. This circuit is repeated three times.
You’ll enjoy a one-minute recovery break between the two circuits. Feel free to pause the video and extend your recovery period if desired. Always pay attention to your body—adjust or take a break as necessary.
The class concludes with a guided cool-down and stretch to support your recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Get your body ready with a series of mobility and dynamic exercises.
**Circuit 1 (08:49)**
*Band around thighs (optional)*
1. Hip Bridge (with one heel raised)
2. Modified Side Plank with 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, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2, Rise
5. Bear Plank Knee Taps (using bodyweight)
**Cool Down & Stretch (41:04)**
Wrap up the class with a soothing cool-down and stretching session to enhance flexibility and promote recovery.
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### Final Remarks
This lower body strength class serves as a wonderful way to build strength, enhance mobility, and push your limits. Remember to adjust as required and take breaks whenever necessary.
Looking for additional lower body workouts? You can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole