**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focused on lower body strength circuits is crafted to enhance strength and flexibility while utilizing minimal gear. You will just need one heavy weight (a dumbbell or kettlebell works perfectly) and optionally, a resistance band loop. The class features a structured warm-up and cool-down, all while avoiding jumping, making it easily adaptable for every fitness level. Simply modify the weight according to your individual needs. This workout is ideal for anyone aiming to improve their lower body strength!
If you liked this class, don’t forget to check out the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Structure of the Class:**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to get your body ready and increase warmth. Following this, you will engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be carried out for 45 seconds, followed by a 10-second pause or transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1:** Repeated four times (two times on the right side, two times on the left side)
– **Circuit 2:** Repeated three times
In between the two circuits, there will be a one-minute recovery interval. You are welcome to pause the video and take extra rest if necessary. Always pay attention to your body, adjust exercises as needed, and take a break when required.
The session wraps up with a guided cool-down and stretching routine to assist your body in recovering.
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### **Workout Details**
– **01:44 – Warm-Up & Mobility:** Begin with movements aimed at enhancing mobility and warming up your muscles.
– **08:49 – Circuit Workout:**
– **Circuit 1 (using 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, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch:** Conclude the class with a soothing stretch to alleviate tension and facilitate recovery.
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### **Final Thoughts**
I hope you enjoy this lower body strength class! It’s a great opportunity to put your skills to the test while concentrating on form and control. If you’re interested in more lower body workouts, you can access an organized list [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole