**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session aims to enhance strength and mobility with minimal gear. You’ll need just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring no jumping is included, making it easily adaptable for all fitness levels. Just modify the weight according to your preference, and you’re set!
If you find this session enjoyable, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Items for Class**
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up aimed at enhancing mobility and initiating dynamic movements to ready your body and generate heat. Following that, we will dive into two separate circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. Upon finishing a circuit, you’ll get a **30-second break** before repeating it.
– **Circuit 1:** Done four times (twice on right side, twice on left side)
– **Circuit 2:** Done three times
You’ll also have a **1-minute recovery** in between the circuits. Feel free to pause the video for additional rest whenever necessary. Always pay attention to your body and modify or take breaks as required.
The class wraps up with a guided cool-down and stretch to aid in the recovery of your muscles.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Initiate with a dynamic warm-up to boost mobility and prep your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (Resistance Band Positioned Around Thighs):**
1. Hip Bridge (with 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 Knee Drive + Squat
3. Curtsy Lunge Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### **Further Resources**
I hope this lower body strength class brings you joy! If you’re on the hunt for more workouts like this, all my lower body workouts are categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole