**Lower Body Strength Circuits Class: A 45-Minute Session for All Abilities**
This 45-minute lower body strength circuit workout aims to enhance strength and mobility, using just 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, making it suitable for all fitness levels. There’s no jumping required, and modifications are straightforward—simply opt for a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, 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 starts with a guided warm-up focusing on mobility and dynamic movements to prepare your body for the workout. Following this, we transition into two circuits of exercises.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, with a 10-second break or transition time between them. After finishing all the exercises in a circuit, you’ll take a 30-second rest before repeating.
– **Circuit 1:** Repeated four times (twice on the right side, twice on the left side)
– **Circuit 2:** Repeated three times
You’ll enjoy a one-minute recovery between the circuits. Feel encouraged to pause the video and take extra breaks if you need. Always listen to your body and adjust or stop as necessary. The session wraps up with a guided cool-down and stretch.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
The warm-up emphasizes enhancing mobility and gradually elevating your body temperature through dynamic movements.
**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, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
Conclude the class with a guided cool-down to relax your muscles and enhance flexibility.
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### **Further Resources**
I hope you appreciate this lower body strength class! If you’re searching for more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole