**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focused on lower body strength aims to enhance power and endurance utilizing only one heavy weight (a dumbbell or kettlebell is ideal) alongside an optional resistance band loop. The workout is low-impact, eliminating any jumping, and can be easily adjusted by varying the weight. It caters to all fitness levels and features a guided warm-up and cool-down to guarantee a safe and effective experience.
If you like this class, don’t forget to explore the upper body version that will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class starts with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout ahead. Following that, we transition into two strength circuits specifically targeting your lower body.
– **Circuit 1:** Consists of four exercises, each done for 45 seconds, with a 10-second rest/transition period in between. You will complete four rounds of this circuit, alternating between your right and left sides (two rounds per side).
– **Circuit 2:** Comprises five exercises, performed for 45 seconds each, with a 10-second rest/transition. This circuit is repeated three times.
Between the two circuits, you will enjoy a one-minute recovery. Feel free to pause the video and take additional breaks if necessary. Always pay attention to your body and adjust or cease as needed.
The class concludes with a guided cool-down and stretching session to promote muscle recovery and enhance flexibility.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Abductions on Top Knee
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
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### **Additional Notes**
This workout is crafted to challenge your lower body while being accommodating to all fitness levels. Take breaks as needed, adapt exercises to fit your skills, and concentrate on maintaining proper form throughout.
For more lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear how it goes!
xo,
Nicole