**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is created to assist you in enhancing strength and mobility using only one heavy weight (you can use a dumbbell or kettlebell) and a resistance band loop, if desired. The session features a guided warm-up and cool-down, providing a comprehensive workout. There’s no jumping required, and modifications are straightforward—simply choose a lighter weight if necessary. This class accommodates all fitness levels!
If you like this workout, make sure to check out the upper body edition, which will be released 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
**Structure of the Class:**
We’ll start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and increase warmth. After that, we’ll move into two circuits of strength exercises:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise will be carried out for 45 seconds, followed by 10 seconds for rest or transition. After finishing a full circuit, you’ll have a 30-second rest before starting again. Circuit 1 will be repeated four times (twice for each side), while Circuit 2 will be undertaken three times.
You’ll have one minute to recover between the two circuits. Feel free to pause the video and take some extra breaks if necessary. Always pay attention to your body and adjust or pause as needed.
We’ll conclude the session with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll kick off with a series of mobility drills and dynamic movements to prepare your body for the workout.
**Circuit 1 (08:49)**
For this circuit, place the resistance band around your thighs (optional).
– Hip Bridge (with 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
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Finish the class with a guided cool-down and stretching routine to soothe your muscles and enhance flexibility.
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### **Additional Information**
This workout is crafted to be demanding yet flexible for all fitness levels. Take breaks whenever necessary, alter exercises to fit your capabilities, and maintain proper form throughout.
If you’re seeking more lower body workouts, you can find a collection of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience with me!
xo,
Nicole