### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits session is crafted to assist you in enhancing strength and stability utilizing just a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The workout features a guided warm-up and cool-down, is low-impact with no jumping, making it suitable for all fitness levels. Simply adjust the weight to your preference, and you’re set!
If you like this class, don’t forget to explore the upper body version, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
We’ll start with a guided warm-up aimed at mobility and dynamic movements to prepare your body. After that, we’ll proceed to two distinct circuits that focus on your lower body.
– **Circuit 1:** Consists of four exercises.
– **Circuit 2:** Consists of five exercises.
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating.
– **Circuit 1:** You’ll finish four sets (two on each side).
– **Circuit 2:** You’ll complete three sets.
You’ll enjoy a **one-minute recovery period** between the two circuits. Feel free to pause the video and take extra rests if necessary. Always heed your body’s signals and adjust or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to aid in your recovery.
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### Workout Details
Here’s a detailed outline of the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Band on 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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This class provides an excellent opportunity to enhance your lower body strength while keeping it low-impact and approachable. If you’re in search of additional lower body workouts, you can find all of them categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole