**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and stability while utilizing minimal equipment. All that’s required is a single heavy weight (a kettlebell or dumbbell is ideal) and a resistance band loop, if desired. The class is low-impact, featuring no jumping, and can be easily tailored by modifying the weight. It’s an excellent workout for individuals at any fitness level! As always, the session includes a guided warm-up and cool-down to guarantee a safe and effective experience.
Should you find this class enjoyable, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Necessary 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 engaging dynamic movements to ready your body for the workout. Following this, we transition into two separate circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest/transition period. After finishing the circuit, you’ll have a 30-second rest before repeating it.
– Circuit 1 is performed four times (twice on the right side, twice on the left).
– Circuit 2 is repeated three times.
Between the circuits, a one-minute recovery interval is provided. Feel free to pause the video and take extra rest if necessary. Always tune into your body and adjust or cease as needed.
The class concludes with a guided cool-down and stretch to facilitate muscle recovery.
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### **Session Outline**
**Warm-Up & Mobility (01:44)**
A dynamic warm-up designed to enhance mobility and prepare your lower body for the subsequent workout.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band positioned 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 or hovering)
**Circuit 2:**
1. Sumo Squat with Push Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2, then Get Up
5. (Bodyweight) Bear Plank with Knee Taps
**Cool Down & Stretch (41:04)**
A guided cool-down session to stretch and relax your muscles post-workout.
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### **Concluding Remarks**
I trust you will enjoy this lower body strength class! If you’re in search of more lower body workouts, you can find them all meticulously arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole