### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute class focusing on lower body strength is crafted to assist you in building stability and strength using just one heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The session includes a guided warm-up and cool-down, with no jumping required, making it simple to adapt for all fitness abilities. If you’re seeking a workout that is both challenging and approachable, this one is for you!
For those who find this session enjoyable, an upper body variant will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Require for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– An optional resistance band loop.
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### Class Outline:
The class kicks off with a guided warm-up that emphasizes mobility and dynamic actions to ready your body for the upcoming workout. Following that, we delve into two distinct circuits tailored to focus on your lower body. Here’s how it unfolds:
1. **Circuit 1:**
– Four exercises, each performed for 45 seconds with 10 seconds of rest/transition.
– Complete a total of four sets (two on the right side, two on the left side).
2. **Circuit 2:**
– Five exercises, similarly done for 45 seconds each with 10 seconds of rest/transition.
– Total of three sets to complete.
In between circuits, you’ll get a one-minute recovery break. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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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 Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Closing Thoughts:
I hope you take pleasure in this lower body strength class! It’s an excellent opportunity to challenge yourself while prioritizing form and control. If you’re searching for additional lower body workouts, you can find them all neatly arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole