**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit workout is crafted to enhance your strength and flexibility while utilizing minimal gear. You only require one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class comprises a guided warm-up and cool-down, featuring no jumping, which allows for easy modifications simply by opting for a lighter weight. This workout suits all fitness levels!
If you like this class, 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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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
We’ll begin with a guided warm-up geared towards mobility and dynamic movements to prepare your body. Following that, we’ll move into two unique circuits:
– **Circuit 1:** Four exercises, each performed for 45 seconds followed by 10 seconds of rest/transition time. You’ll work through four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You’ll accomplish three sets of this circuit.
Between the two circuits, there’s a one-minute recovery period. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or halt as needed.
We’ll conclude the class with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
– A combination of mobility exercises and dynamic movements to ready your body.
**Circuit 1 (08:49)**
– Band around thighs (optional):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– No band needed:
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)**
– A guided stretch session to facilitate muscle recovery and enhance flexibility.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole