### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This lower body strength circuits class aims to enhance your strength and stability while utilizing minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class lasts for 45 minutes and includes a guided warm-up and cool-down. No jumping exercises are included, and modifications are straightforward—just use a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Required Items for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Summary
The session kicks off with a guided warm-up to prime your body for the workout. The warm-up emphasizes mobility and dynamic movements to activate your muscles. Following this, we dive into the main workout, featuring two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After you finish all the exercises in a circuit, you’ll have a **30-second** rest before repeating the circuit.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left side).
– **Circuit 2:** Completed **three times**.
You’ll benefit from a **one-minute recovery** between the circuits, but feel free to pause the video and take extra time if you need it. Always pay attention to your body and adjust or stop as required. The class wraps up with a guided cool-down and stretch to assist your body in recovery.
—
### Workout Details
Here’s a comprehensive outline of the class:
**Warm-Up & Mobility (01:44)**
– A guided warm-up to loosen your body and prepare for the workout.
**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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
– A guided cool-down to stretch and soothe your muscles post-workout.
—
### Extra Information
This workout is structured to be challenging yet within reach for all. If you require modifications, simply alter the weight or range of motion. Take breaks as necessary and focus on maintaining proper form throughout the session.
If you’re on the lookout for more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your thoughts with me!
xo,
Nicole