### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute circuit class focusing on lower body strength is crafted to engage and bolster your legs and glutes. All you need is a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is low-impact, featuring no jumps, and can be easily adapted by altering the weight. It’s an ideal workout for individuals of all fitness levels!
If you appreciate this class, don’t forget to explore the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Will Require:
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell).
– Optional: Resistance band loop.
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### Class Overview
The session begins with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate heat. Following that, we explore two distinct circuits aimed at your lower body.
– **Circuit 1:** Four exercises executed for 45 seconds each, with a 10-second rest/transition period between movements. You’ll complete four sets of this circuit, alternating sides (two sets per side).
– **Circuit 2:** Five exercises conducted in the same 45-seconds-on, 10-seconds-off pattern. You’ll finish three sets of this circuit.
After the two circuits, there will be a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and make modifications or stop as required.
The class concludes with a guided cool-down and stretch to assist in your recovery and relaxation.
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### Workout Breakdown
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at boosting mobility and preparing your body for the workout.
– **Circuit 1 (08:49)**
*Band positioned around thighs (optional):*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, floating)
*Complete four sets (two on each side).*
– **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)
*Complete three sets.*
– **Cool Down & Stretch (41:04)**
A guided cool-down to stretch and soothe your muscles following the workout.
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### Final Thoughts
I hope you find joy in this lower body strength class! Keep in mind, you can access all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong and keep active!
xo,
Nicole