**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to assist you in developing strength and stability using only one heavy weight (a dumbbell or kettlebell is sufficient) and an optional resistance band loop. The routine features a guided warm-up and cool-down, with no jumping required, making it simple to adjust according to your fitness level. Just choose a lighter weight if necessary. This session is suitable for everyone, irrespective of skill level!
If you like this workout, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up aimed at enhancing mobility and lively movements to ready your body and generate warmth. Following that, we transition into two separate circuit workouts.
**Circuit Structure:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, then followed by 10 seconds for rest or transition. Once every exercise in a circuit is completed, you will rest for 30 seconds before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right, twice on the left)
– **Circuit 2:** Done three times
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always heed your body, and adjust or stop as required.
The session wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We start with a warm-up to relax your muscles and enhance mobility.
**Circuit Workout (08:49)**
**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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a soothing cool-down and stretch to alleviate tension and promote recovery.
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I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can check them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole