**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session aims to enhance strength and flexibility using minimal equipment. All you require is one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping involved, allowing for easy modifications by simply changing the weight. It’s a flexible and inclusive workout suitable for all!
If you find this session enjoyable, be sure to explore the upper body edition, which will be uploaded on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary**
**Required Equipment:**
– One heavy weight (I’m utilizing 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 prepare your body. Following this, we dive into two primary circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. Once you finish all exercises within a circuit, you will take a 30-second break before repeating the circuit.
– **Circuit 1**: To be done four times (twice on the right side, twice on the left side)
– **Circuit 2**: To be done three times
You’ll enjoy a one-minute recovery pause in between the two circuits. Feel free to pause the video for extra rest if required. Always pay attention to your body and adjust or stop as necessary. The class wraps up with a guided cool-down and stretch.
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### **Workout Details**
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### **Circuit 1** (Resistance band positioned 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)
– **Cool-Down & Stretch**: 41:04
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I hope you relish this lower body strength class! For additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole