**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session aims to enhance your strength and mobility utilizing minimal gear. All you need is a single heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring it caters to all fitness levels. Additionally, there’s no jumping involved, and adaptations are straightforward—simply choose a lighter weight if necessary. It’s an excellent option for everyone!
If you like this class, don’t forget to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed for Class**
– **Single heavy weight:** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Overview**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase warmth. Following that, we engage in two distinct circuits, each crafted to focus on your lower body.
**Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, proceeding with **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Conducted **four sets** (two on the right side, two on the left side)
– **Circuit 2:** Conducted **three sets**
Between the two circuits, you’ll receive a **1-minute recovery period**. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
**Circuit 1 (with resistance band 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. (Bodyweight) Bear Plank Knee Taps
– **41:04:** Cool-Down & Stretch
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### **Final Notes**
I hope you find enjoyment in this lower body strength class! If you’re searching for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole