**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to enhance your strength and mobility with minimal gear required. You only need one heavy weight (a dumbbell or kettlebell is perfect) and optionally a resistance band loop. The class is low-impact, with no jumping, and easily adjustable—just choose a lighter weight if necessary. It accommodates individuals of 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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### **Class Overview: Lower Body Strength Circuits**
**Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. Next, we dive into two distinct circuits targeting your lower body.
– **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 the exercises in a circuit, you’ll rest for 30 seconds before starting again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You’ll have a one-minute recovery between the two circuits, but feel free to pause the video and take additional time if needed. Always listen to your body and adjust or stop as you see fit. The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility:**
– 01:44 Begin with mobility exercises and dynamic movements to warm up and prepare your body.
**Circuit Workout:**
– 08:49 Start the circuit section of the class.
**Circuit 1 (with 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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 Conclude the class with a guided cool-down and stretch to relax your muscles and enhance flexibility.
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! 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