**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is created to enhance your strength and stability using minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) plus an optional resistance band loop. The class is low-impact, eliminating any jumping, and can easily be adjusted—simply choose a lighter weight if necessary. It’s an excellent workout for individuals at any fitness level!
If you like this class, make sure to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at increasing mobility and incorporating dynamic movements to prepare your body for the workout. After that, we’ll transition into two circuit sequences:
– **Circuit 1:** Comprises four exercises, each performed for 45 seconds followed by 10 seconds of rest/transition. You will go through four sets of this circuit (two sets per side).
– **Circuit 2:** Consists of five exercises, following the same structure, with three total sets.
You’ll have a one-minute recovery time between the two circuits. Feel free to pause the video and take extra breaks as necessary. Always pay attention to your body and adjust or stop whenever required.
The class wraps up with a guided cool-down and stretching session to aid in your recovery.
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### **Breakdown of the Workout**
**Warm-Up & Mobility (01:44)**
We’ll initiate with a warm-up aimed at enhancing mobility and gradually increasing body temperature.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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 with Knee Touches (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and relax your muscles post-workout.
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### **Further Notes**
This class is structured to be inclusive and flexible for all participants. Take breaks as necessary, modify the weight to match your fitness level, and concentrate on maintaining proper form throughout.
If you’re seeking additional lower body workouts, you can locate them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and I would love to hear how it goes!
xo, Nicole