**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This lower body strength circuit session is crafted to enhance strength and flexibility, utilizing only a single heavy weight (a dumbbell or kettlebell is ideal) and optionally, a resistance band loop. The class runs for 45 minutes and offers a structured warm-up and cool-down. This workout features no jumping, making it straightforward to adjust—just opt for a lighter weight if necessary. It’s an excellent choice for all fitness backgrounds!
If this class interests you, don’t miss the upper body counterpart, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Overview of Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session begins with a guided warm-up centered on mobility and dynamic movements to ready your body and generate warmth. Following that, we jump into two distinct circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Every exercise lasts for **45 seconds**, accompanied by **10 seconds of rest/transition time** between exercises. Once you finish all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– Circuit 1 is repeated **four times** (twice on each side).
– Circuit 2 is repeated **three times**.
You’ll enjoy a **one-minute break** between the circuits, though feel free to pause the video and extend your rest if needed. Always heed your body’s signals and adjust or stop as required. The class concludes with a guided cool-down and stretching to aid in recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band 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, 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can explore them all neatly cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole