### Lower Body Strength Circuits Class: A 45-Minute Session for Everyone
This lower body strength circuit session is tailored to challenge and enhance your lower body using minimal gear. All you require is a heavy single weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class lasts 45 minutes and features a guided warm-up and cool-down. It’s low-impact without jumps, allowing for easy modifications—just choose a lighter weight if necessary. This workout suits all fitness levels!
If you appreciate this class, make sure to explore the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Lower Body Strength Circuits Class Overview
#### Equipment Requirements:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to prep your body. We then progress into two separate circuits designed to focus on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll enjoy a **1-minute recovery** between the two circuits, but don’t hesitate to pause the video and take more time if required. Always heed your body’s signals, adjust as necessary, and stop if needed. The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
Here’s a thorough breakdown of the class:
**01:44 – Warm-Up & Mobility**
We’ll commence with a warm-up focusing on mobility and dynamic movements to prepare your body for the session.
**08:49 – Circuit Workout**
#### Circuit 1 (with resistance band around thighs):
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
We’ll conclude the class with a guided cool-down and stretching to aid your body in recovery and relaxation.
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### Additional Resources
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole