**Lower Body Strength Circuits Class: A Comprehensive Guide**
This 45-minute lower body strength circuits session is crafted to enhance your strength and flexibility with minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The class is low-impact with no jumping involved, making it adaptable for all fitness levels—simply modify the weight to meet your personal needs. As usual, the session features a guided warm-up and cool-down to promote a safe and effective workout. This is an excellent choice for anyone aiming to fortify their lower body!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to get your body ready for the workout. Following this, we dive into two unique circuits crafted to challenge the lower body.
– **Circuit 1:** Comprising four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll tackle four sets of this circuit (two on the right side, two on the left side), with 30 seconds of rest between each round.
– **Circuit 2:** Featuring five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
Between the circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra rest if required. Always listen to your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### **Detailed Workout Breakdown**
**Warm-Up & Mobility:**
– Duration: 01:44
– Focus: Mobility and dynamic movements to generate warmth and prepare for the workout.
**Circuit Workout:**
– Duration: 08:49
**Circuit 1 (with 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, elevated)
**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:**
– Duration: 41:04
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### **Further Considerations**
Take breaks as necessary and always place emphasis on proper form over speed or weight. Adjust movements or lower intensity if needed to align with your fitness level. This workout aims to be both challenging and approachable, so tailor it to your preferences!
If you’re on the lookout for additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and feel free to share your thoughts on it!
xo, Nicole