**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is ideal for enhancing strength and stability. You only require a single heavy weight (a dumbbell or kettlebell works wonderfully) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, which makes it straightforward to adjust by using a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you liked this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
We’ll start with a guided warm-up aimed at improving mobility and dynamic movements to prepare your body. After that, we’ll jump into two circuits of strength exercises:
– **Circuit 1:** Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time. You’ll execute four sets of this circuit (two sets on each side).
– **Circuit 2:** Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
Between the two circuits, you’ll have a one-minute rest period. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals, adjust exercises as needed, and stop if something feels off.
We’ll conclude the class with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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This lower body strength class is crafted to challenge and invigorate you while being flexible to your fitness level. If you’re on the lookout for more lower body workouts, you can discover all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole