**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute circuit class focusing on lower body strength aims to enhance both strength and mobility with minimal equipment required. You just need one heavy weight, like a dumbbell or kettlebell (I’m using a 20 lb dumbbell), and a resistance band loop is optional. The class is low-impact and features no jumping, allowing for easy modifications by opting for a lighter weight. It’s a fantastic workout suitable for all fitness abilities!
If you find this class enjoyable, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
This session contains a warm-up, two strength circuits, and a cool-down stretch. Here’s what to look forward to:
– **Warm-Up:** Concentrated on mobility and dynamic movements to get your body ready and warm.
– **Circuit Work:** Two circuits featuring a blend of exercises aimed at the lower body.
– **Circuit 1:** Four exercises for 45 seconds each, with a 10-second rest/transition. You’ll perform four sets (two on the right side, two on the left) and take 30 seconds of rest between sets.
– **Circuit 2:** Five exercises for 45 seconds each, with a 10-second rest/transition. You’ll complete three sets with a 30-second rest in between.
– **Recovery:** A one-minute break between the two circuits. Feel free to pause the video and take extra time if necessary.
– **Cool-Down:** A guided stretch to wrap up the class and assist your body in recovery.
Ensure you pay attention to your body during the workout. Adjust or stop as needed, and always focus on maintaining proper form.
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### **Workout Breakdown**
Here’s a comprehensive outline of the class:
**01:44 Warm-Up & Mobility**
– A guided warm-up to activate your muscles and prepare for the session.
**08:49 Circuit Workout**
**Circuit 1 (with optional 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 Cool-Down & Stretch**
– A guided cool-down designed to help your muscles relax and increase flexibility.
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### **Equipment Needed**
– A single heavy weight (dumbbell or kettlebell)
– Optional resistance band loop
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### **Final Notes**
I hope you find enjoyment in this lower body strength class! It’s a flexible workout that can be adjusted to fit your fitness level. For more lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole