**Lower Body Strength Circuit Class: A 45-Minute Session for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance your strength and stability. All you require is one heavy weight (a dumbbell or kettlebell works) and a resistance band loop, which is optional. The class features a structured warm-up and cool-down, catering to participants of all fitness levels. There’s no jumping involved, and it’s simple to modify—just select a lighter weight if necessary. It’s an excellent session for all!
If you liked this class, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Required for Class**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and increase warmth. Following this, we progress into two strength circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll rest for **30 seconds** before redoing the circuit.
– **Circuit 1**: Performed four times (twice each on the right and left sides)
– **Circuit 2**: Performed three times
You’ll receive a **1-minute recovery** break between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body—modify or stop as needed.
The class wraps up with a guided cool-down and stretching session to aid recovery.
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### **Workout Breakdown**
– **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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength class! If you’re searching for additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole