**Lower Body Strength Circuits Class: A 45-Minute Session for Everyone**
This 45-minute class focused on lower body strength circuits is structured to assist you in enhancing your strength with only one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. With no jumping involved and easy adjustments available (simply opt for a lighter weight), this workout is great for all!
If you appreciate this class, don’t forget to explore the upper body version, which will be made accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Requirements for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to ready your body and elevate your heart rate. Following that, we’ll engage in two workout circuits:
1. **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition. Once all four exercises are finished, you’ll take a 30-second break before repeating the circuit. You’ll go through four sets total (two on each side).
2. **Circuit 2:** Five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition. You’ll complete three sets for this circuit.
Between the circuits, you’ll have a one-minute rest interval. Feel free to pause the video and take longer breaks as needed—always listen to your body and adjust or take a break as required. The class concludes with a guided cool-down and stretch to aid your recovery.
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### **Workout Details**
– **Warm-Up & Mobility (01:44)**
A combination of mobility exercises and dynamic movements to get your body ready for the workout.
– **Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2**
*No band necessary*
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided stretch session to assist your body in recovering and relaxing post-workout.
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### **Concluding Thoughts**
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole