**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit consists of a 45-minute session aimed at enhancing strength and flexibility. You only require a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, without any jumping involved, making it accessible for all fitness levels—simply adjust the weight as needed. It’s a fantastic workout for all!
If you like this class, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up concentrating on mobility and dynamic exercises to prepare your body. Following that, we move into two distinct circuits aimed at your lower body.
**Circuit Overview:**
– **Circuit 1**: Four moves
– **Circuit 2**: Five moves
Each move lasts for 45 seconds, with a 10-second rest or transition period. Once all exercises in a circuit are done, take a 30-second break before repeating the circuit.
– **Circuit 1**: Complete four rounds (two on the right side, two on the left side)
– **Circuit 2**: Complete three rounds
You’ll enjoy a one-minute recovery break between the two circuits. Feel free to pause the video and extend your time if necessary. Always pay attention to your body—modify or stop if required.
The session concludes with a guided cool-down and stretch to aid in your recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Start off with mobility drills and dynamic moves.
**Circuit Workout**
– 08:49 Dive into the circuit training.
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (with one heel elevated)
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 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 guided cool-down and stretch.
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I hope you love this lower body strength class! If you’re seeking additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole