**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class aims to enhance your strength and flexibility using minimal apparatus. You will require only one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact with no jumping involved, making it suitable for modification for any fitness level—just adjust the weight according to your needs. As always, the session includes a guided warm-up and cool-down to ensure a comprehensive workout experience.
If you like this class, make sure to check out the upper body version that will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of Lower Body Strength Circuits Class**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
This class begins with a guided warm-up aimed at mobility and dynamic movements to prep your body for the workout. After that, we transition into two specific circuits, each designed to effectively target your lower body muscles.
**Structure of Circuits:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for 45 seconds, followed by 10 seconds of rest or transition.
– Take a 30-second break after finishing a complete circuit before repeating it.
You will execute **four sets of Circuit 1** (two sets on each side) and **three sets of Circuit 2**. In between the circuits, you will have a one-minute recovery. Feel free to pause the video and take more rest if necessary. Always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid your body in recovery and minimize soreness.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll kick off with a warm-up to get your body ready and moving for the workout.
**Circuit Workout (08:49)**
**Circuit 1** (Utilize the resistance band loop around your 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, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
We will wrap up the class with a guided cool-down and stretch to assist your muscles in recovering and enhancing flexibility.
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### **Further Resources**
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can check them out organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole