**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits class is structured to enhance your strength and flexibility using minimal gear. All you’ll require is one heavy weight, like a dumbbell or kettlebell, and optionally, a resistance band loop. The workout is low-impact (no jumping involved!) and easily adaptable—just choose a lighter weight if you prefer. It’s a fantastic choice for all fitness levels!
If you appreciate this class, make sure to explore the upper body version, which will be launched 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 session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. After that, we transition into two separate circuits, each crafted to effectively work your lower body muscles.
#### **Circuit Details**
– **Circuit 1:** Four exercises, each performed for 45 seconds followed by 10 seconds of rest/transition time between moves. You’ll complete four sets of this circuit (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, also executed for 45 seconds each with a 10-second rest/transition period. You’ll complete three sets of this circuit.
You’ll have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest as necessary. Always tune in to your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretch to help you recover and unwind.
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### **Workout Breakdown**
Here’s a quick outline of the class structure:
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up to get loose and prepare your body for the workout.
– **Circuit Workout (08:49)**
– **Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
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 Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
A guided cool-down to facilitate recovery and enhance flexibility.
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### **Additional Notes**
This workout is crafted to be inclusive and adjustable for everyone. Take breaks as needed, modify exercises to fit your fitness level, and prioritize proper form throughout.
If you’re in search of more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and don’t hesitate to share your experience!
xo,
Nicole