### Lower Body Strength Circuits Class: An All-Inclusive Full-Body Workout
This 45-minute lower body strength circuit session aims to enhance your strength and stability with minimal gear required. All you need is one heavy weight (a dumbbell or kettlebell suffices) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, making it suitable for every fitness level. Additionally, there’s no jumping, and adjustments are simple—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you find this class enjoyable, be sure to look out for the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment for Class:
– **Gear:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure:
We will commence with a guided warm-up emphasizing mobility and dynamic movements to get your body ready. Following that, we will engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in one circuit, you’ll rest for **30 seconds** prior to repeating the circuit. Here’s how it breaks down:
– **Circuit 1:** Four sets total (two sets per side)
– **Circuit 2:** Three sets total
In between the circuits, expect a **one-minute recovery**. Feel free to pause the video and take additional time if required. Always pay attention to your body’s signals, and adjust or halt as necessary. The session concludes with a guided cool-down and stretch to aid your recovery.
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### Workout Overview:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with resistance band positioned 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, floating)
#### 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 Rise
5. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool Down & Stretch
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### Concluding Remarks:
I hope you find enjoyment in this lower body strength class! It’s a fantastic method to challenge your muscles and elevate your overall fitness. If you’re seeking additional lower body workouts, you’ll discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole