**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to enhance strength and flexibility using a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, there is no jumping required, and modifications are straightforward—simply choose a lighter weight if necessary. This workout is ideal for those aiming to push their lower body!
If you find this class enjoyable, don’t miss the upper body version, set to release on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Required:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class kicks off with a guided warm-up centered on mobility and dynamic movements to prepare your body. Following this, we transition into two circuits, each aimed at working your lower body.
**Circuit 1:**
– Comprises 4 exercises
– Execute each exercise for 45 seconds, followed by 10 seconds of rest/transition
– Complete 4 sets (2 for the right side, 2 for the left side)
**Circuit 2:**
– Comprises 5 exercises
– Execute each exercise for 45 seconds, followed by 10 seconds of rest/transition
– Complete 3 sets
A 1-minute recovery period is included between the two circuits. You can pause the video and take extra rest if needed. Always pay attention to your body, and modify or cease activity as necessary.
The class wraps up with a guided cool-down and stretch to promote recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44 Start your warm-up with movements centered on mobility to loosen up and generate heat.
**Circuit Workout:**
– 08:49 Begin the circuits.
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Adjusted 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. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch:**
– 41:04 Conclude the class with a guided cool-down to soothe and stretch your muscles.
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I hope you find enjoyment in this lower body strength circuits class! If you’re on the lookout for additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole