**Lower Body Strength Circuits Class: Your Comprehensive Guide**
This 45-minute lower body strength circuit session is ideal for enhancing strength and stability. All that’s required is a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact (no jumping involved) and can easily be adjusted—simply opt for a lighter weight if necessary. It’s suitable for all fitness levels! As usual, the session features a guided warm-up and cool-down to promote a safe and effective workout.
If you like this class, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Required:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Layout**
The class initiates with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following this, we transition into two distinct circuits, each aimed at effectively targeting your lower body muscles.
#### **Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You’ll receive a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if needed—always heed your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to facilitate muscle recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Optional 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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### **Concluding Thoughts**
I hope you find this lower body strength class enjoyable! It’s an excellent method to develop strength and stability while keeping the workout low-impact and accessible. If you’re seeking more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole