**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits session aims to enhance your strength and mobility with minimal gear. All you require is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The course is low-impact (no jumping involved!) and can be easily tailored by adjusting the weight. Whether you are just starting or more experienced, this workout is open to everyone.
If you find this class enjoyable, don’t miss the upper body version, available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body for the workout. Following this, we transition into two distinct circuits, each aimed at effectively targeting your lower body muscles.
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### **Circuit Details**
**Circuit 1:**
– 4 exercises
– Perform each for 45 seconds, with 10 seconds for rest/transition
– Complete 4 rounds (2 rounds for each side on unilateral exercises)
**Circuit 2:**
– 5 exercises
– Perform each for 45 seconds, with 10 seconds for rest/transition
– Complete 3 rounds
You’ll have a 1-minute recovery between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body and adapt or stop as you see fit.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:** 1:44
– A dynamic warm-up designed to enhance mobility and activate your muscles.
**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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
– A guided stretch session to alleviate tension and support recovery.
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### **Additional Notes**
This workout is crafted to put your lower body to the test while keeping the approach straightforward and effective. Take breaks as needed, adjust the weight according to your fitness level, and prioritize proper form throughout.
If you seek more lower body workouts, check them out organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience with me!
xo,
Nicole