**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits aims to enhance your power and stability with minimal gear. You will only need one heavy weight (a dumbbell or kettlebell functions well) and a resistance band loop, if you choose to use it. The workout is low-impact, featuring no jumps, and can be easily adjusted by varying the weight. It’s a session suitable for all! As always, the class includes a guided warm-up and cool-down to promote a safe and effective experience.
If you like this class, make sure to explore the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The session kicks off with a guided warm-up aimed at enhancing mobility and including dynamic movements to ready your body for the workout. Following this, we will dive into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is done for 45 seconds, followed by a 10-second rest or transition phase. After all exercises in a circuit are finished, you’ll take a 30-second rest before starting the circuit again.
– **Circuit 1**: Completed four times (twice on the right side and twice on the left side).
– **Circuit 2**: Completed three times.
There will be a one-minute recovery between circuits. Feel free to pause the video and take extra rest as you see fit. Always pay attention to your body, adapt exercises as needed, and stop if anything feels off.
The session wraps up with a guided cool-down and stretch for recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up to loosen the body and generate some heat.
**Circuit 1 (08:49)**
*Equipment: 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 or 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. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude the session with a cool-down to stretch and unwind the muscles you engaged.
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### **Further Resources**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, all my sessions can be accessed [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole