**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits session is crafted to enhance strength and agility with minimal gear. You’ll only require one heavy weight, like a dumbbell or kettlebell, and an optional resistance band loop. The class is designed to be low-impact (no jumping!) and can be easily adjusted—just choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels, featuring a guided warm-up and cool-down.
If you appreciate this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional resistance band loop
The session commences with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. After that, we move into two different circuits of exercises. Here’s the plan:
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll complete four rounds of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You will complete three rounds of this circuit.
Between the two circuits, there will be a one-minute recovery period. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and adjust or take a break as needed. The class wraps up with a guided cool-down and stretching to assist your recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1** (with resistance band placed around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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)
– **Cool-Down & Stretch:** 41:04
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This class is a wonderful approach to fortify your lower body while boosting mobility and stability. Remember to adjust as necessary and take breaks when needed. For more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole