**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits session is crafted to assist you in enhancing strength and flexibility with only one heavy weight (a dumbbell or a kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it suitable and easily adjustable—simply choose a lighter weight if necessary. It’s a workout designed for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Summary:
We’ll start with a guided warm-up aimed at mobility and dynamic movements to prepare your body and raise your heart rate. Following that, we’ll engage in two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. After completing all exercises in a circuit, you will take a 30-second rest before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right, twice on the left)
– **Circuit 2:** Executed three times
You will also have a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra rest if required. Always heed your body’s signals and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your recovery and relaxation.
—
### Workout Details:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
—
I hope you find joy in this lower body strength class! If you’re searching for additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole