**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session aims to enhance strength and flexibility with minimal gear. You will only need a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The duration of the class is 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, which allows for easy modifications by simply opting for a lighter weight. It’s a flexible workout appropriate for all participants!
If you like this class, be sure to explore the upper body equivalent, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Needed:**
– One 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 physique and build temperature. Afterwards, we transition into two circuit workouts:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. Upon completing all exercises in a circuit, you’ll rest for 30 seconds before starting again. Circuit 1 is done four times (twice on each side), while Circuit 2 is performed three times.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra rest if necessary. Always listen to your body and adjust or halt as needed. The session wraps up with a guided cool-down and stretching.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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This workout serves as an excellent method to focus on your lower body while enhancing strength and stability. Remember to take breaks as needed and modify the intensity to fit your fitness level.
If you seek more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and happy training!
xo,
Nicole