**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Skill Level**
This lower body strength circuits class lasts 45 minutes and is tailored to enhance both strength and mobility with minimal gear. All that’s required is one heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session is low-impact and jump-free, allowing for easy modifications—simply choose a lighter weight if necessary. It’s an excellent exercise routine for every fitness level!
If you like this session, don’t miss out on the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Subsequently, we transition into two circuits of strength workouts:
– **Circuit 1:** Four exercises, each performed for 45 seconds followed by 10 seconds of rest/transition. You’ll execute four sets (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, conducted for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets.
There’s a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or take breaks as needed. The class wraps up with a guided cool-down and stretch.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll initiate with a warm-up to release tension in the lower body and generate heat through dynamic movements.
**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 or 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 Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a soothing cool-down and stretch to relieve tension and enhance flexibility.
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### **Additional Notes**
This class is crafted to be both challenging and attainable. Feel free to take breaks as required, and adjust the intensity by opting for lighter weights or omitting the resistance band. Remember, the goal is to exercise in a way that feels right for your body.
If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’m eager to hear how it goes!
xo, Nicole