### Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone
Want to enhance your lower body strength with an uncomplicated yet impactful workout? This 45-minute circuit workout is exactly what you’re seeking! All you need is one heavy weight (a dumbbell or kettlebell works) and an optional resistance band loop. Created without any jumping and featuring easy modifications, this class is suitable for all fitness abilities. Additionally, it includes a guided warm-up and cool-down to provide a complete experience.
If you like this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell, but feel free to adjust according to your fitness level)
– **Optional:** Resistance band loop
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### Class Summary
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready and generate heat. From there, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1:** Completed four times (twice on each side)
– **Circuit 2:** Completed three times
Between circuits, you’ll enjoy a **one-minute recovery break**. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop when necessary. The class wraps up with a guided cool-down and stretch to aid recovery.
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### Workout Details
Here’s an in-depth breakdown of the class:
**Warm-Up & Mobility (01:44)**
Get your body ready with mobility exercises and dynamic movements.
**Circuit Workout (08:49)**
**Circuit 1 (resistance band positioned 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 into Knee Drive, Squat
3. Curtsy Lunge into Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a soothing cool-down and stretch to alleviate tension and support recovery.
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### Extra Information
This lower body strength class aims to be inclusive and adaptable. No matter if you’re just starting or are more experienced, you can tailor the intensity by using lighter weights or opting out of the resistance band. Always remember to take breaks as necessary and focus on maintaining proper form throughout.
If you’re interested in finding more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout, and let me know how it turns out!
xo, Nicole