**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuits class aims to enhance your strength and stability with minimal equipment required. All that’s needed is one heavy weight (either a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class offers a guided warm-up and cool-down, featuring no jumping, making it easily adaptable to fit your fitness level. Simply modify the weight as necessary, and you’re all set. This workout is ideal for all participants!
If you like this class, be sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body effectively and increase warmth. We then move into the circuit training, which is organized into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, take a **30-second** break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have a **1-minute recovery period** between the two circuits, but feel free to pause the video and take extra time if you require it. Always pay attention to your body and make modifications or stop when needed.
The session wraps up with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with optional 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 or 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! For additional workouts that focus on your lower body, you can access all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole