### Lower Body Strength Circuits Class: A Comprehensive Guide
This 45-minute lower body strength circuit class aims to enhance your strength and mobility while utilizing minimal equipment. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it is low-impact with no jumping involved. Modifications are straightforward—feel free to choose a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, consider checking out the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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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:
The session commences with a guided warm-up that focuses on mobility and dynamic movements to prepare your body. After that, we proceed into two separate circuits, each crafted to effectively target your lower body.
#### Circuit Details:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition. Following the completion of all four exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll complete **four sets** of Circuit 1 (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, also executed for 45 seconds each with 10 seconds of rest/transition. You’ll complete **three sets** of Circuit 2.
Between the two circuits, there’s a one-minute recovery time. Feel free to pause the video and take more rest if necessary. Always heed your body’s signals and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid muscle recovery.
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### Workout Breakdown:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (using 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### Closing Thoughts:
I hope you find joy in this lower body strength class! It’s an excellent way to push your limits while remaining low-impact. If you seek more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole