**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**

This 45-minute lower body strength circuit class aims to enhance your strength and stability using minimal equipment. All you need is one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, requires no jumping, and is easily adjustable—just select a lighter weight if necessary. It’s an excellent workout for all fitness levels!

If you love this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).

### **Lower Body Strength Circuits Class Summary**

**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop

The class starts with a guided warm-up focusing on mobility and dynamic movements to prepare your body and generate warmth. Afterward, we transition into two distinct circuits aimed at your lower body.

**Circuit Layout:**
– **Circuit 1:** Four exercises, performed for 45 seconds each with 10 seconds for rest/transition. You’ll complete four rounds of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll complete three rounds of this circuit.

Between the two circuits, there will be one minute for recovery. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, adjust exercises as needed, and stop if anything feels off.

The class wraps up with a guided cool-down and stretch to aid your body’s recovery.

### **Workout Details**

**Warm-Up & Mobility (01:44)**
We’ll kick off with a series of mobility exercises and dynamic movements to prepare your body for the workout.

**Circuit 1 (08:49)**
For this circuit, you may use a resistance band loop around your thighs (optional).
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)

**Circuit 2**
This circuit emphasizes strength and stability with a blend of weighted and bodyweight exercises.
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)

**Cool-Down & Stretch (41:04)**
We’ll conclude the class with a guided cool-down and stretching routine to facilitate muscle recovery and enhance flexibility.

### **Further Information**

I hope you enjoy this lower body strength class! If you’re seeking more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

admin Uncategorized