### Lower Body Strength Circuits Class: An In-Depth Guide
This 45-minute lower body strength circuits session is crafted to challenge and fortify your lower body while utilizing minimal gear. All that’s required is one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The class is low-impact (no jumping involved) and can be easily modified—just adjust the weight based on your fitness level. It’s an excellent workout suitable for everyone, from newcomers to experienced fitness buffs!
If you appreciate this class, be sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Overview: Lower Body Strength Circuits
#### Equipment Required:
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
This class kicks off with a structured warm-up aimed at enhancing mobility and incorporating dynamic movements to prep your body for the workout ahead. Subsequently, we proceed into two separate circuits, each crafted to effectively target your lower body muscles.
#### Circuit Format:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds for rest/transition**.
– After finishing all exercises in a circuit, pause for **30 seconds** before starting the circuit again.
You’ll finish:
– **Four sets of Circuit 1** (two sets on the right side, two on the left).
– **Three sets of Circuit 2**.
A **one-minute recovery interval** is provided between the two circuits. Feel free to pause the video and take extra rest as required. Always heed your body’s signals and modify or stop as needed.
The session wraps up with a guided cool-down and stretch to assist in your body’s recovery.
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### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Commence with a warm-up to loosen your muscles and enhance mobility while gradually generating heat.
**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, 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)**
Conclude the class with a series of stretches to ease your muscles and enhance flexibility.
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### Additional Information
If you’re in search of more lower body workouts, you can discover a collection of them [here](https://pumpsandiron.com/workouts/lower-body-workouts/). Remember, fitness is a journey, and it’s crucial to listen to your body, take breaks when necessary, and adapt exercises to your individual needs.
Enjoy the session, and share your experience with me!
xo,
Nicole