**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility with minimal gear. All that’s required is one heavy weight (a dumbbell or kettlebell would be ideal) and, if desired, a resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, allowing for easy modifications tailored to your fitness level—simply choose a lighter weight if necessary. This workout suits all participants!
If you like this class, make sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class:**
– **Single heavy weight:** I’m using a 20 lb dumbbell, but select a weight that aligns with your strength level.
– **Optional:** Resistance band loop for increased challenge.
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### **Class Overview**
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate heat. Then we’ll proceed into two strength circuits aimed at your lower body.
– **Circuit 1:** Comprises four exercises.
– **Circuit 2:** Comprises five exercises.
Each exercise is to be performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating the circuit.
– **Circuit 1:** You’ll do **four sets** (two for the right side, two for the left side).
– **Circuit 2:** You’ll perform **three sets**.
Between the two circuits, you’ll enjoy a **one-minute recovery break**. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch to assist in your recovery and relaxation.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **Circuit 1 (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 trust you will appreciate this lower body strength class! If you’re on the lookout for more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole