**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuits session is crafted to challenge and enhance your lower body utilizing just one heavy weight (either a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The class encompasses a structured warm-up and cool-down, with no jumping involved, allowing for easy modifications based on your fitness capabilities. Feel free to select a lighter weight if necessary. This workout is open to all and serves as an excellent method to develop strength!
If you find this class enjoyable, be sure to explore the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Lower Body Strength Circuits Class Summary**
#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
1. **Warm-Up:** We’ll initiate with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate warmth.
2. **Circuit Work:** The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Each exercise will be carried out for 45 seconds, succeeded by 10 seconds of rest/transition time. Upon completing all exercises in a circuit, you’ll rest for 30 seconds before starting the circuit again.
– **Repetitions:** Circuit 1 is repeated four times (twice on the right side, twice on the left side), while Circuit 2 is repeated three times.
3. **Recovery:** A one-minute recovery will be provided between the two circuits. Feel free to pause the video and take extra time if necessary. Always heed your body and adjust or stop as required.
4. **Cool-Down:** The session wraps up with a guided cool-down and stretch to aid in your body’s recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility:**
– Duration: 01:44
**Circuit Workout:**
– Start Time: 08:49
**Circuit 1 (with 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 or elevated)
**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. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch:**
– Start Time: 41:04
—
I hope you find joy in this lower body strength class! It’s an excellent way to enhance strength and stability while progressing at your own speed. If you’re in search of additional lower body workouts, they are all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole