**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is tailored to enhance your strength and stability utilizing just one heavy weight (a dumbbell or kettlebell works perfectly) along with an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, allowing for modifications based on your fitness level. Feel free to select a lighter weight if necessary. This workout is designed to be inclusive, regardless of where you are in your fitness path!
If you find this class enjoyable, don’t forget 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
The session kicks off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to ready your body and increase warmth. Following that, we transition into two distinctive circuits, each targeting your lower body.
**Circuit Details:**
– **Circuit 1:** Four exercises, each completed for 45 seconds with 10 seconds of rest/transition in between. You’ll perform four sets (two on the right and two on the left side), with a 30-second rest between sets.
– **Circuit 2:** Five exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll finish three sets of this circuit.
There will be a one-minute recovery break between the circuits. Feel free to pause the video if you wish to take additional time. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up aimed at loosening your muscles and getting ready for the session.
– **Circuit Workout (08:49)**
**Circuit 1 (with optional 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 Knee Drive to Squat
– Curtsy Lunge Knee Drive to Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to stretch and soothe your muscles following the workout.
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I hope you find enjoyment in this lower body strength class! If you’re interested in additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole