**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit routine is crafted to assist you in enhancing strength and stability with just one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class lasts for 45 minutes and features a structured warm-up and cool-down. It’s low-impact—no jumping necessary—and can be easily adjusted by changing the weight. Ideal for every fitness level!
If you appreciate this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Summary
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body and increase warmth. After that, we delve into two circuits of exercises focused on your lower body.
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll perform four sets (two on the right side, two on the left side) with a 30-second rest in between.
– **Circuit 2:** Five exercises, completed in the same manner as Circuit 1. You’ll finish three sets of this circuit.
Between the two circuits, you’ll have a one-minute rest period. Feel free to pause the video and take extra breaks if necessary. Always tune in to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to support your muscles in recovering.
—
### Workout Details
**Warm-Up & Mobility (01:44)**
Begin with a guided warm-up to enhance mobility and activate your muscles.
**Circuit Workout (08:49)**
**Circuit 1** *(with resistance band around thighs)*:
1. Hip Bridge (one heel elevated)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretch to unwind and recover.
—
### Extra Information
This workout is meant to be adaptable and attainable. Adjust the exercises as needed by opting for lighter weights or omitting the resistance band. Take breaks as required, and always focus on maintaining good form rather than speed or intensity.
If you’re searching for more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share how it goes!
xo,
Nicole