**Lower Body Strength Circuits Class: A Comprehensive Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance your strength and stability with minimal gear. All that’s required is a single heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness abilities. Moreover, there’s no jumping, and modifications are straightforward—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, don’t forget to explore the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
—
### **Class Overview**
The class opens with a guided warm-up concentrating on mobility and dynamic moves to get your body ready for working out. Next, we jump into two strength circuits aimed at your lower body.
– **Circuit 1:** Four exercises done for 45 seconds each, with 10 seconds of rest/transition time in between. You’ll complete four rounds of this circuit (two on each side).
– **Circuit 2:** Five exercises executed for 45 seconds per exercise, with 10 seconds of rest/transition time. You’ll complete three rounds of this circuit.
Between the circuits, there’s a one-minute rest period. Feel free to pause the video and take additional time if you need to. Always heed your body’s signals, and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
—
### **Workout Breakdown**
Here’s a detailed schedule of the class:
– **Warm-Up & Mobility (01:44)**
A sequence of dynamic movements to loosen up and increase warmth.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (using bodyweight)
– **Cool Down & Stretch (41:04)**
A guided stretch to assist you in winding down and recuperating.
—
### **Additional Notes**
This workout is tailored to be challenging yet flexible for all levels of fitness. If you require more rest, pause the video as needed. Always focus on maintaining proper form and tuning into your body throughout the class.
If you enjoyed this lower body session, you can discover more of my lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear how it went!
xo, Nicole