**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute session of lower body strength circuits aims to enhance your strength and stability while using minimal equipment. You will only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, with no jumping involved, and can be easily adjusted to fit your fitness level—just choose a lighter weight if necessary. It’s a flexible workout that caters to all!
If you love this class, don’t miss out on the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Overview of the Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and create warmth. Following this, we will progress into two distinct circuits, each specifically crafted to effectively engage your lower body muscles.
**Circuit Breakdown:**
– **Circuit 1:** Consists of four exercises, each executed for 45 seconds with 10 seconds of rest/transition time. Upon finishing all four exercises, you will take a 30-second rest before repeating the circuit. You’ll complete four sets in total for Circuit 1 (two sets on the right side, two on the left).
– **Circuit 2:** Comprises five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You will accomplish three total sets for Circuit 2.
Between the two circuits, there will be a one-minute recovery period. Feel free to pause the video for additional breaks as necessary. Always tune into your body and adjust or cease as needed.
The session ends with a guided cool-down and stretching routine to assist in your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll begin with a warm-up to loosen your joints and activate your muscles, featuring dynamic movements to prepare your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1** *(Resistance band around thighs, optional)*
1. Hip Bridge (with one heel elevated)
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 (using bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to relax your muscles and enhance flexibility.
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### **Extra Information**
This class is crafted to be both challenging and accessible for individuals of all fitness levels. Take breaks as needed, adjust exercises to meet your capabilities, and most importantly, pay attention to what your body is telling you. If you’re seeking more lower body routines, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Relish the class, and share your experience with me!
xo,
Nicole