**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focused on lower body strength aims to enhance your power and stability using minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop if you wish. The class comprises a warm-up, two strength circuits, and a stretching cool-down. There’s no jumping involved, making it easy to adjust—simply use a lighter weight if necessary. This workout caters to all fitness levels!
If you find this class enjoyable, don’t miss the upper body counterpart, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The class starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. We then proceed to two strength circuits:
– **Circuit 1**: Consists of four exercises
– **Circuit 2**: Comprises five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds for rest/transition**. Upon completing all exercises in a circuit, you’ll rest for **30 seconds** before repeating that circuit.
– **Circuit 1**: Done four times (twice on each side)
– **Circuit 2**: Done three times
You’ll take a **1-minute recovery period** between the two circuits. Feel free to pause the video and take additional time if needed. Always tune in to your body, modify exercises as needed, and stop if necessary.
The session wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Overview**
– **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 savor this lower body strength class! If you seek additional lower body workouts, you can find them all collected [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole