**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session aims to challenge and enhance your lower body using a single heavy weight (either a dumbbell or kettlebell works excellently) along with an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring no jumping is included, making it adaptable for all fitness levels. If you’re seeking an effective and versatile workout, this is perfect for you!
For those who appreciate this class, an upper body edition will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You Will Require for Class**
– **Equipment:**
– A heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body and generate warmth. Following that, we engage in two circuits of strength exercises specifically designed to target your lower body. Here’s the breakdown:
1. **Circuit 1:**
– Four exercises done for 45 seconds each, with 10 seconds of rest/transition time between exercises.
– Complete four sets in total (two on the right side, two on the left side).
– Rest for 30 seconds between sets.
2. **Circuit 2:**
– Five exercises executed for 45 seconds each, with 10 seconds of rest/transition time between exercises.
– Finish three sets in total.
Between circuits, a one-minute recovery period will be provided. You can pause the video and take extra time if necessary. Always heed your body’s signals, and feel free to adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery and enhance flexibility.
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### **Workout Details**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Raises
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 (using bodyweight)
– **Cool Down & Stretch:** 41:04
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for additional lower body workouts, all are conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole