**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to enhance your strength and stability with minimal equipment involved. You will only require one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session is low-impact (no jumps) and can be easily adjusted—simply change the weight to match your fitness level. It’s a workout accessible to all!
If you like this session, don’t forget to explore the upper body variant, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class:**
– One heavy weight (I will be using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll kick off with a warm-up session that emphasizes mobility and dynamic movements to get your body ready for the upcoming workout. The main session is divided into two circuits, each containing a variety of exercises performed for a specific duration. Here’s the arrangement:
1. **Circuit 1**: Four different exercises, done for 45 seconds each, with 10 seconds allotted for rest/transition between movements. You will perform four sets of this circuit (two sets on the right side, two on the left), with a 30-second break between rounds.
2. **Circuit 2**: Five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You will do three sets of this circuit, with a 30-second break in between.
Between the circuits, you’ll have a recovery time of one minute. Feel free to pause the video for additional breaks if necessary—always pay attention to your body and modify or stop if needed.
We will conclude the class with a cooling down and stretching session to aid muscle recovery and enhance flexibility.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll commence with a dynamic warm-up to loosen your joints and prepare your body for the workout.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop positioned around thighs (optional)*
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (using bodyweight)
**Cool-Down & Stretch (41:04)**
Wrap up the class with a guided cooldown designed to relax your muscles and aid in recovery.
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This lower body strength class serves as an excellent means to cultivate power and stability while keeping the process straightforward and efficient. If you seek more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole