### Lower Body Strength Circuits Class: A Comprehensive Workout for Every Fitness Level
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility using minimal equipment. All that is required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, eliminating jumping, and can be easily customized by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body alternative, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Needed for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Format
We’ll kick off with a guided warm-up, concentrating on mobility and dynamic movements to get your body ready and warmed up. After that, we’ll proceed with 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 for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second** break before cycling through the circuit again.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
Between the two circuits, you’ll have **1 minute of rest**, but feel free to pause the video for extra recovery if necessary. Always pay attention to your body and modify or stop if needed.
We’ll conclude the class with a guided cool-down and stretching to aid your body in recovery.
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### Workout Overview
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (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)
– **Cool Down & Stretch**: 41:04
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### Closing Remarks
I hope you find this lower body strength class enjoyable! It’s an effective way to enhance strength, boost mobility, and push your limits. If you seek additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole