**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class has been crafted to assist you in developing strength and stability with just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class is low-impact, featuring no jumping, which allows for easy modification by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels! As always, the session incorporates a guided warm-up and cool-down to provide a safe and effective workout experience.
If you find this class enjoyable, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of the Class: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Structure of the Class:**
We will kick things off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate warmth. Following that, we will transition into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be performed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Executed three times.
Between the two circuits, there will be a **1-minute recovery time**. Feel free to pause the video and take extra breaks if you feel the need—always listen to your body and modify or stop as necessary.
The class will conclude with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Breakdown of the Workout**
**Warm-Up & Mobility (01:44)**
We will start with a warm-up to improve mobility and activate your muscles.
**Circuit Workout (08:49)**
**Circuit 1** (Resistance band around thighs):
1. Hip Bridge (one heel elevated)
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, Get Up
5. Bear Plank Knee Taps (using bodyweight)
**Cool-Down & Stretch (41:04)**
We will conclude the session with a guided cool-down to stretch and soothe your muscles.
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I hope you find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole