### Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone
This 45-minute lower body strength circuit class aims to push your muscles while remaining suitable for every fitness level. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, involves no jumping, and is simple to adjust—just opt for a lighter weight if necessary. It’s an excellent workout for all!
If you appreciate this class, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The session commences with a guided warm-up concentrating on mobility and dynamic movements to get your body ready and generate heat. Afterward, we move on to two distinct circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll also benefit from a **1-minute recovery** between the two circuits. Feel free to pause the video and rest longer if necessary. Always be attentive to your body, and adjust or take a break as needed.
The class ends with a guided cool-down and stretch to aid your body in recovering.
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### Workout Details
**Warm-Up & Mobility (01:44)**
We’ll kick off with movements focused on enhancing mobility and warming up your muscles.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– 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 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)**
Conclude the class with a soothing cool-down to stretch and relieve tension in your muscles.
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### Final Remarks
I hope you find this lower body strength class enjoyable! It’s a wonderful opportunity to enhance strength and stability while maintaining a low-impact approach. If you’re interested in additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy sweating!
xo, Nicole