**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute session focused on lower body strength circuits is crafted to assist you in building strength and flexibility with minimal equipment. You’ll only need one heavy weight (either a dumbbell or kettlebell) and a resistance band loop if you choose. The class features a structured warm-up and cool-down, ensuring there’s no jumping, making it simple to adapt according to your fitness level. Just modify the weight as needed, and you’re ready to start! This workout is suitable for all, irrespective of your background.
If you like this class, don’t miss out on the upper body variant coming this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– A single heavy weight (I’m selecting a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a warm-up aimed at mobility and dynamic motions to ready your body and generate warmth. Then, we transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. Upon finishing all exercises in a circuit, you’ll take a 30-second break before repeating it. Here’s the layout:
– **Circuit 1:** Four sets total (two sets on the right, two on the left)
– **Circuit 2:** Three sets total
There’ll be a one-minute recovery time between the two circuits. Feel free to pause the video and rest more if necessary. Always tune into your body, and adjust or take a break as needed. The session wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
A sequence of mobility and dynamic exercises to prime your body for the upcoming workout.
**08:49 – Circuit Workout**
– **Circuit 1 (Resistance Band Positioned 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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
A structured cool-down to aid your body in recovery and enhance flexibility.
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### **Final Thoughts**
I hope you find this lower body strength class enjoyable! If you are interested in additional lower body workouts, you can browse all my routines organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole