**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuits session is crafted to enhance strength and flexibility with minimal gear. You only require one heavy weight (a dumbbell or kettlebell will suffice) and a resistance band loop, if desired. The session starts with a guided warm-up, transitions into two dynamic circuits, and wraps up with a cool-down stretch. It’s low-impact (no jumping involved!) and easily adjustable—simply opt for a lighter weight if necessary. This workout suits all fitness levels!
If you find this class enjoyable, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Overview**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to get your body ready for the workout. Next, we progress to two exercise circuits. Here’s the structure:
1. **Circuit 1**: Four exercises executed for 45 seconds each, with a 10-second rest/transition interval between movements. You’ll perform four sets of this circuit (two sets on the right side, two on the left side).
2. **Circuit 2**: Five exercises carried out for 45 seconds each, with a 10-second rest/transition period between exercises. You’ll finish three sets of this circuit.
You’ll enjoy a one-minute recovery break between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body and adjust or halt as needed.
The session wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### **Circuit 1** (Band positioned around thighs)
1. Hip Bridge (one heel raised)
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
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### **Additional Notes**
This workout is created to be demanding yet approachable. Adjust as necessary by opting for lighter weights or omitting the resistance band. Take breaks when needed and concentrate on maintaining proper form throughout the class.
If you’re searching for more lower body workouts, you’ll find all of them categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience!
xo,
Nicole