### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute lower body strength circuit session aims to enhance your strength and mobility with minimal gear. You will only require one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if desired. The class is low-impact, excluding any jumping, and can be easily adjusted by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require
**Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Summary
The session begins with a guided warm-up aimed at enhancing mobility and preparing your body with dynamic movements. Following the warm-up, we transition into two strength circuits that will put your lower body to the test.
**Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, succeeded by a 10-second rest or transition period. After completing all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You will enjoy a one-minute recovery break between the two circuits. Feel free to pause the video and take additional time as necessary. Always pay attention to your body and modify or cease activity as you see fit.
The session wraps up with a guided cool-down and stretch to assist in your recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or floating)
**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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Final Thoughts
I hope you find this lower body strength session enjoyable! It’s a fantastic method to increase strength, enhance mobility, and push your limits. If you’re interested in additional lower body workouts, you can explore them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole