**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute circuit class focused on lower body strength is tailored to enhance your stability and strength with minimal equipment. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session consists of a guided warm-up and cool-down, and since there’s no jumping involved, it can easily be adjusted to meet your fitness level. Just modify the weight according to your personal preferences. This workout suits everyone!
If you enjoy this session, don’t forget to check out 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**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class begins with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and get your heart rate up. Following the warm-up, we proceed to two distinct circuits.
**Circuit Breakdown:**
– **Circuit 1:** Comprises four exercises, each lasting 45 seconds followed by 10 seconds for rest/transitions. You will complete four sets of this circuit (two sets on the right side and two on the left).
– **Circuit 2:** Features five exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets of this circuit.
After the two circuits, there will be a one-minute recovery interval. You’re welcome to pause the video to take extra breaks if necessary. Always pay attention to your body and feel free to adjust or stop as you see fit.
The session wraps up with a guided cool-down and stretching routine to assist in recovery and relaxation.
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### **Workout Summary**
**Warm-Up & Mobility (01:44)**
We’ll kick things off with a warm-up to get your muscles ready and prepare your body for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band placed 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude the class with a guided cool-down session to stretch and unwind your muscles.
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### **Further Information**
I hope you find this lower body strength class enjoyable! If you’re in search of additional lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole