**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits session is tailored to enhance your strength and mobility with minimal gear. You only need a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout is low-impact and free of jumping, making it easy to adapt by just selecting a lighter weight. It’s a versatile and approachable workout fit for all!
If you like this class, don’t miss the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Summary**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and elevate temperature. Following this, we transition into two strength circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll perform four sets (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, carried out for 45 seconds each with 10 seconds for rest/transition. You’ll complete three sets.
Between the circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest if you require it. Always be in tune with your body and modify or stop when necessary.
The class wraps up with a guided cool-down and stretch to aid your recovery.
—
### **Workout Details**
**Warm-Up & Mobility (01:44)**
We’ll begin with movements to enhance mobility and gradually warm up the lower body.
**Circuit 1 (08:49)**
*Equipment: Resistance band around thighs (optional)*
1. Hip Bridge (with one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered or hovering)
Complete four sets of this circuit, alternating sides.
**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)
Complete three sets of this circuit.
**Cool Down & Stretch (41:04)**
We’ll cap off the class with a guided cool-down to stretch and ease your muscles.
—
**Further Notes:**
This workout is crafted to be demanding yet flexible for all fitness levels. Take necessary breaks, adjust exercises to fit your body, and prioritize proper form throughout.
If you seek additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun in the class, and share your experience with me!
xo, Nicole