**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Abilities**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility. All you need is one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it simple to adjust according to your fitness level. Feel free to select a lighter weight if necessary. This workout is suitable for everyone!
If you appreciate this class, don’t forget to explore the upper body variant, coming soon on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **What You Will Require:**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
We will start with a guided warm-up concentrating on mobility and dynamic exercises to prepare your body. The workout comprises two circuits:
– **Circuit 1:** Four movements
– **Circuit 2:** Five movements
Each movement lasts for **45 seconds**, succeeded by **10 seconds of rest/transition**. After finishing all movements in a circuit, you will rest for **30 seconds** before resuming.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You will enjoy a **one-minute break** between the two circuits. You’re welcome to pause the video and take extra rest if required. Always heed your body, and make modifications or stop as needed.
The class ends with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Use the resistance band loop around thighs if preferred):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Lift, Squat
3. Curtsy Lunge to Knee Lift, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### **Final Thoughts**
I hope you find joy in this lower body strength workout! If you desire additional lower body-oriented workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong and take care,
**xo Nicole**