### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute class focused on lower body strength circuits aims to enhance your stability and strength with minimal gear. Just grab a heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop if you wish. The session features a guided warm-up and cool-down, is low-impact (no jumping involved), and is easily adjustable by changing the weight. It’s an adaptable workout ideal for everyone!
If you find this class enjoyable, make sure to explore the upper body equivalent, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need:
– **Equipment**:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll begin with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the workout ahead. The core part of the class consists of two circuits, each targeting lower body strength and endurance. Here’s the plan:
#### **Circuit Details**
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition**.
– After finishing all exercises in a circuit, take a **30-second** break before starting again.
You’ll complete:
– **4 sets of Circuit 1** (two sets on the right, two on the left)
– **3 sets of Circuit 2**
Between the circuits, enjoy a **1-minute rest period**. Feel free to pause the video and take extra time as needed—always listen to your body and feel free to modify or stop if required. The class wraps up with a guided cool-down and stretching session to aid your recovery.
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### Workout Breakdown
Here’s the detailed schedule of the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Optional 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)
– **41:04** – Cool Down & Stretch
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### Final Notes
I hope you find joy in this lower body strength class! Remember to take breaks when necessary and tailor the workout to fit your fitness level. For more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole