**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class aims to enhance strength and mobility with minimal equipment. All that’s required is a single heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The session features a guided warm-up and cool-down, and there’s no jumping, making it easy to adapt by simply selecting a lighter weight. It’s a flexible workout appropriate for anyone!
If you find this class enjoyable, don’t forget to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body for the workout. Following this, we move into two strength circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds, followed by 10 seconds of rest/transition time. You’ll complete four sets of this circuit, alternating sides (two sets on the right, two on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each, with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
Between the two circuits, a one-minute recovery period is included. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as required.
The session wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll begin with movements aimed at enhancing mobility and gradually warming up the body.
**Circuit Workout (08:49)**
**Circuit 1 (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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude the class with a series of stretches to relax and rejuvenate your muscles.
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### **Additional Notes**
This workout is crafted to be challenging yet flexible for all fitness levels. Take breaks when necessary and adjust exercises to fit your body.
If you’re seeking additional lower body workouts, you can find them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear how it goes!
xo,
Nicole