**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability using only one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a guided warm-up and cool-down, and it’s low-impact with no jumping involved. Modifications are simple—just select a lighter weight if required—making this workout suitable for all fitness levels.
If you appreciate this class, don’t forget to explore the upper body equivalent, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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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 begins with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. After this, we move on to two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all the exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
In between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, and modify or cease as needed.
The class concludes with a guided cool-down and stretch to assist your body in recovering.
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### **Workout Details**
– **01:44 – Warm-Up & Mobility:** A combination of mobility drills and dynamic movements to prepare your body.
– **08:49 – Circuit Workout:**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch:** A guided session to help you unwind and recover.
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I hope you find enjoyment in this lower body strength class! If you’re searching for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole