**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute circuit class for lower body strength aims to enhance your strength and stability with minimal gear. Just grab a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, involves no jumping, and is easily adjustable—making it perfect for every fitness level.
If you find this class enjoyable, don’t forget to look for the upper body version, launching on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Overview**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following that, we will dive into two circuit-based strength training segments.
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest/transition interval in between. You’ll complete four rounds of this circuit (two on each side).
– **Circuit 2:** Five exercises performed in the same manner—45 seconds on, 10 seconds off. You’ll do three rounds of this circuit.
There will be a one-minute recovery break between the two circuits. Feel free to halt the video and take extra rest if needed. Always tune in to your body and modify or cease as required.
The session wraps up with a guided cool-down and stretch to aid muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
– A series of movements focused on enhancing mobility and gradually increasing warmth.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted).
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. (Bodyweight) Bear Plank Knee Taps.
**Cool Down & Stretch (41:04)**
– A guided sequence of stretches designed to assist your body in recovering and relaxing.
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### **Additional Notes**
This workout is crafted to be both challenging and approachable. Feel free to modify exercises by opting for lighter weights or omitting the resistance band as necessary. Always keep proper form in mind and listen to your body throughout the class.
For more lower body workout options, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session and let me know how it goes!
xo,
Nicole