**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit class is tailored to assist you in enhancing strength and stability with minimal equipment needed. All that’s required is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications across all fitness levels. Simply adjust the weight according to your preferences, and you’re set to start!
If you find this class enjoyable, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– 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 movement to ready your body and generate warmth. Following that, we proceed into two unique circuits:
– **Circuit 1:** Comprising four exercises
– **Circuit 2:** Comprising five exercises
Each exercise is executed for 45 seconds, accompanied by 10 seconds of rest or transition. Upon completing the exercises in a circuit, you’ll take a 30-second break before repeating the circuit. Here’s how it’s structured:
– **Circuit 1:** Four sets in total (two sets on the right side, two sets on the left side)
– **Circuit 2:** Three sets in total
You’ll receive one minute to recover between the two circuits. Feel free to pause the video for extra time if needed. Always heed your body’s signals and adjust or rest as required. The class concludes with a guided cool-down and stretch to aid in recovery.
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### **Workout Structure**
**Warm-Up & Mobility (01:44)**
We’ll initiate with movements to enhance mobility and prepare your body for the session.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band placed 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)**
Conclude the class with a guided cool-down to stretch and ease your muscles.
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I hope you find joy in this lower body strength session! If you’re seeking additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole