### Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone
This 45-minute lower body strength circuits class is tailored to assist you in enhancing strength and flexibility with minimal gear. All you’ll require is a single heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The session is low-impact (no jumping involved!) and easily adjustable—simply modify the weight to match your fitness level. Regardless of whether you’re a novice or more experienced, this workout is suitable for all!
If you like this class, don’t miss the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Require for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Summary
We’ll start with a guided warm-up to get your body ready for the workout. The warm-up emphasizes mobility and includes dynamic movements to increase your blood circulation. Following that, we’ll jump into two strength circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you’ll have **one minute to rest**. Feel free to pause the video and take additional time if needed—always heed your body and adjust or stop as necessary.
The class ends with a guided cool-down and stretch to aid in your recovery and relaxation.
—
### Workout Details
Here’s a thorough breakdown of the class:
– **01:44 – Warm-Up & Mobility**
A guided warm-up concentrating on mobility and dynamic movements to ready your body.
– **08:49 – Circuit Workout**
**Circuit 1** (Resistance band loop around thighs):
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch**
A guided cool-down to assist you in relaxing and recovering post-workout.
—
### Concluding Thoughts
I hope you find enjoyment in this lower body strength class! It’s an excellent method to develop strength, enhance flexibility, and push your limits. If you’re in search of additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole