### Lower Body Strength Circuits Class: An All-Inclusive Guide
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal equipment. You will require just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is designed to be low-impact, without any jumping, and can be easily adjusted by changing the weight. It’s suitable for participants of all fitness levels!
If you find this class enjoyable, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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#### **What You Will Require for Class**
– **One heavy weight:** I’m using a 20 lb dumbbell, but you can modify based on your personal fitness level.
– **Optional:** Resistance band loop for extra difficulty.
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#### **Class Summary**
The class kicks off with a guided warm-up aimed at enhancing mobility and gradually raising your body temperature. Following that, we dive into two separate circuits that focus on your lower body. Each circuit is composed of timed exercises interspersed with brief rest intervals, guaranteeing a challenging yet achievable workout.
Here’s the structure:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You will perform four sets of this circuit (twice on the right, twice on the left).
– **Circuit 2:** Five exercises, also executed for 45 seconds each with 10 seconds of rest. You will complete three sets of this circuit.
Between the circuits, there is a one-minute recovery time. Feel free to pause the video if you need additional time. Always heed your body’s signals, and modify or cease activity as needed. The class wraps up with a guided cool-down and stretch to facilitate recovery.
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#### **Workout Details**
Here’s a comprehensive timeline of the class:
**Warm-Up & Mobility (01:44)**
Initiate with a series of mobility drills and dynamic movements to ready your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band placed 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the session with a guided cool-down to stretch and soothe your muscles.
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#### **Further Resources**
If you enjoyed this workout, you can find all my lower body workouts curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have a great time with the class, and let me know how it goes!
xo,
Nicole