**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focused on lower body strength circuits aims to enhance strength and mobility with minimal equipment required. You’ll only need one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session is low-impact without any jumping, making modifications simple—just choose a lighter weight if necessary. It’s a flexible workout ideal for all participants!
If you like this class, don’t miss out on the upper body variant, releasing this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Summary**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and raise your heart rate. After that, we proceed into two circuits of exercises focusing on the lower body. Here’s the plan:
1. **Circuit 1**: Four exercises, each done for 45 seconds followed by 10 seconds of rest/transition time. You’ll perform this circuit four times (twice on the right side, twice on the left).
2. **Circuit 2**: Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll do three sets of this circuit.
You’ll get a one-minute recovery period between the two circuits. Feel free to pause the video and take extra breaks as needed—always heed your body’s signals and adjust or stop whenever necessary.
The session concludes with a guided cool-down and stretch to aid in recovery and relaxation.
—
### **Workout Details**
**Warm-Up & Mobility**
– Duration: 01:44
**Circuit Workout**
– Start: 08:49
**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 to Knee Lift, Squat
3. Curtsy Lunge to Knee Lift, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– Start: 41:04
—
### **Extra Information**
This class is created to be adaptable and supportive for all fitness levels. Feel free to modify the exercises as you see fit, and don’t hesitate to take additional breaks whenever your body needs them.
For more lower body workouts, you can access them all collected [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and I’d love to hear your feedback!
xo,
Nicole