### Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone
This 45-minute lower body strength circuit session is crafted to assist you in developing strength and stability with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop is optional. The class features a guided warm-up and cool-down, is low-impact (no jumping involved), and can be easily adjusted by changing the weight. Suitable for all fitness levels!
If you like this class, make sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary:
We’ll start with a guided warm-up to prepare your body for activity. This warm-up emphasizes mobility and includes dynamic exercises to warm up your muscles. After that, we’ll move into two strength circuits, each focusing on your lower body.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1:** Done **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Done **three times**.
You’ll also receive a **one-minute recovery** between the two circuits. Feel free to pause the video and take more rest if needed. Always be attentive to your body and adjust or stop as necessary.
The class wraps up with a guided cool-down and stretch to assist your body in recovering and relaxing.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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This lower body strength class is excellent for building strength, enhancing mobility, and challenging yourself. If you’re in search of more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole