**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
Join this 45-minute lower body strength circuits class aimed at enhancing your strength and mobility with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell works just fine) along with an optional resistance band loop. The class is designed to be low-impact with no jumping, making it convenient to adjust by utilizing a lighter weight. It’s an excellent workout suitable for all fitness stages!
If you like this class, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
We’ll start with a guided warm-up targeting mobility and dynamic movements to ready your body. Next, we’ll transition into two circuit workouts:
1. **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds for rest/transition. You’ll perform four sets (two on the right side, two on the left side), followed by a 30-second rest between sets.
2. **Circuit 2:** Five exercises, done for 45 seconds each with 10 seconds of rest/transition. You’ll complete three sets, with a 30-second rest interlude.
Between the two circuits, there’s a one-minute recovery time. Feel free to pause the video and take longer breaks if you need to. Always be attentive to your body and make modifications or take a break as required.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44):** A series of movements aimed at enhancing mobility and generating heat.
– **Circuit 1 (08:49):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
*Optional: Incorporate a resistance band loop around your thighs for increased intensity.*
– **Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04):** A guided stretch to help you relax and recover post-workout.
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### **Additional Notes**
This class is structured to be inclusive and adjustable for all fitness levels. Should you need extra rest or lighter weights, feel free to make those changes as necessary. The emphasis is on enhancing strength while ensuring proper form and paying attention to your body.
For additional lower body workouts, discover a complete assortment organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience with me!
xo,
Nicole