**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session is crafted to engage and sculpt your muscles with minimal gear. You only need one heavy weight (a dumbbell or kettlebell works well) and, optionally, a resistance band loop. The session lasts 45 minutes and features a guided warm-up and cool-down. With no jumping included, it’s simple to adjust—just select a lighter weight if necessary. This workout is ideal for all fitness levels!
If you like this class, make sure to explore the upper body variant, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Overview of Lower Body Strength Circuits Class**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and increase warmth. After that, we engage in the circuit training, divided into two unique circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each movement lasts for 45 seconds, followed by a 10-second period for rest or transition. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before starting the circuit again.
– **Circuit 1** is repeated four times (twice on each side).
– **Circuit 2** is repeated three times.
Between the two circuits, a one-minute recovery break will be provided. Feel free to pause the video and take extra breaks if required. Always pay attention to your body and adjust or cease as needed.
The session wraps up with a guided cool-down and stretch to aid your body in recovering.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We initiate with a dynamic warm-up to enhance mobility and prepare your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1** (Utilize a resistance band around your thighs, if preferred):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We conclude with a guided cool-down to stretch and unwind your muscles post-workout.
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### **Further Information**
I hope you relish this lower body strength class! If you seek additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole