**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is tailored to challenge and enhance your lower body with minimal gear. You’ll just need a single heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The class is low-impact and free of jumps, allowing for easy modifications based on your fitness ability—simply choose a lighter weight if necessary. As always, the session includes a guided warm-up and cool-down to promote a safe and effective workout. This class is suitable for all participants!
If you appreciate this workout, be sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class starts with a guided warm-up aimed at mobility and dynamic movements to get your body ready for the workout. Following that, we jump into two strength circuits.
**Circuit Breakdown:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1:** Four sets in total (two sets per side)
– **Circuit 2:** Three sets in total
Between the two circuits, a one-minute recovery break is provided. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or stop as required. The class wraps up with a guided cool-down and stretch to aid muscle recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll kick off with a warm-up to enhance mobility and raise body temperature.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (raising one heel)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and soothe your muscles.
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I hope you enjoy this lower body strength class! If you’re in search of additional lower body workouts, you can find them arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole