**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session is tailored to test and enhance your lower body strength utilizing 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 to ensure safe and effective movement. There’s no jumping involved, and modifications are straightforward—just opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
**Required Equipment:**
– One heavy weight (using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready. Following that, we move into the circuit part of the workout, separated into two circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition. Once one round of the circuit is done, you’ll take a 30-second rest before repeating.
– **Circuit 1**: Done four times (twice on each side)
– **Circuit 2**: Done three times
You’ll enjoy a one-minute recovery between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body, adapt movements accordingly, and stop if anything feels off.
The class wraps up with a guided cool-down and stretching session to aid your body’s recovery.
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### **Workout Breakdown**
Here’s a thorough outline of the class:
– **01:44** – Warm-Up & Mobility
A blend of mobility drills and dynamic movements to ready your body for the workout.
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
A guided cool-down to stretch and ease your muscles following the workout.
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I hope you have a fantastic time with this lower body strength class! If you seek more lower body workouts, they are all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole