**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Levels**
This 45-minute circuit class focusing on lower body strength aims to enhance your stability and power with just a single heavy weight (a dumbbell or kettlebell works) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring accessibility for all fitness levels. There’s no jumping involved, and modifications are straightforward—simply choose a lighter weight if necessary.
If you like this class, make sure to check out the upper body version, set to launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Outline
We’ll commence with a guided warm-up that concentrates on mobility and dynamic movements to prepare your body for the workout. Following that, we’ll proceed to two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, take a **30-second** rest before reiterating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if needed. Always heed your body and modify or halt as required.
We’ll conclude the class with a guided cool-down and stretch to assist your body in recovery.
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### Workout Details
**Warm-Up & Mobility**: 01:44
We’ll kick off with movements tailored to enhance mobility and gradually warm up your muscles.
**Circuit Workout**: 08:49
**Circuit 1** (with resistance band positioned around thighs):
– Hip Bridge (lifting one heel)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch**: 41:04
We’ll wrap up with a guided cool-down to stretch and relax your muscles post-workout.
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### Additional Information
This lower body strength class is ideal for anyone aiming to develop strength without engaging in high-impact movements. If you seek more lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and remember to tune in to your body!
xo,
Nicole