**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**

This lower body strength circuits class is crafted to assist you in enhancing strength and stability with minimal gear. You’ll only require a single heavy weight (a dumbbell or kettlebell is suitable) and optionally a resistance band loop. The class lasts for 45 minutes and features a guided warm-up and cool-down. It’s low-impact, with no jumping involved, allowing easy modifications—just choose a lighter weight if necessary. This workout is ideal for all fitness levels!

If you appreciate this class, be sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

### **Lower Body Strength Circuits Class Overview**

#### **Equipment Needed:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop

### **Class Structure**

We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. After that, we’ll dive into two strength circuits, each aimed at your lower body.

– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises

Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once you finish all exercises in a circuit, you’ll take a **30 seconds** break before starting over.

– **Circuit 1:** Four sets in total (two on the right side, two on the left side)
– **Circuit 2:** Three sets overall

You’ll enjoy a **1-minute recovery** between the circuits, but feel free to pause the video and take additional time if you need it. Always pay attention to your body, and modify or stop as needed. We’ll conclude the class with a guided cool-down and stretch to assist your muscles in recovering.

### **Workout Breakdown**

– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout

#### **Circuit 1** (Resistance band around thighs, optional)
1. Hip Bridge (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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

### **Final Notes**

I hope you find enjoyment in this lower body strength class! It’s a fantastic way to challenge your muscles and enhance overall strength. If you’re searching for additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

Happy training!
xo, Nicole

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