**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, requiring only one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, is gentle on the joints with no jumping involved, and can be effortlessly adjusted by varying the weight. It’s an excellent choice for individuals at any fitness level!
If you like this session, look forward to the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready and warm. After the warm-up, we’ll dive into the main workout, comprising two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. Upon finishing all exercises in a circuit, you’ll take a 30-second break before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
Between the circuits, you will have a one-minute recovery break. Feel free to pause the video and take extra rest as needed. Always listen to your body, adapt exercises as required, and stop if anything doesn’t feel right.
The session wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Details**
– **01:44 – Warm-Up & Mobility**
A combination of mobility drills and dynamic movements to prepare 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 Abductions
– 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 stretch to facilitate muscle recovery and enhance flexibility.
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I hope you find joy in this lower body strength session! If you’re on the lookout for additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole