**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to challenge and enhance your lower body strength utilizing just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session comprises a guided warm-up, an organized circuit routine, and a cool-down segment to conclude. The best part is that no jumping is required, which makes it easy to adjust—you can simply modify the weight to match your fitness level. This class is designed for all, whether you’re starting out or more seasoned!
If you enjoy this session, make sure to look out for the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body and increase your heart rate. Following that, we dive into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again. Circuit 1 is completed four times (twice on each side), while Circuit 2 is done three times. You will have a one-minute recovery between the circuits, but feel free to pause the video for additional rest if necessary. Always pay attention to your body and adapt or stop as needed.
The class wraps up with a guided cool-down and stretching segment to aid your body’s recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We begin with a warm-up to loosen your joints and engage your muscles, featuring dynamic movements to get your blood circulating.
**Circuit Workout (08:49)**
**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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch (41:04)**
We conclude the class with a guided cool-down and stretching session to facilitate your muscles’ recovery and enhance flexibility.
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### **Extra Information**
This workout is created to be flexible and suitable for your fitness level. If you require additional rest, feel free to pause the video and take your time. Always prioritize proper form and heed your body to prevent injury.
If you’re interested in more lower body workouts, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole