**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength circuits session is crafted to assist you in developing strength with the use of just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The workout includes a structured warm-up and cool-down, and as there is no jumping, it can easily be adjusted for all fitness levels. Just change the weight to match your requirements, and you’re ready to begin!
If you like this session, make sure to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (such as a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Outline:
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready and generate heat. After that, we move into two strength circuits. Here’s the breakdown:
– **Circuit 1**: Four exercises done for 45 seconds each, with a 10-second rest/transition interval between exercises. You’ll repeat this circuit four times (twice on the right side, twice on the left), with a 30-second rest after each round.
– **Circuit 2**: Five exercises performed for 45 seconds each, with 10 seconds of rest/transition time between exercises. You’ll complete three sets of this circuit.
There will be a one-minute recovery phase between the two circuits. You can pause the video and take extra breaks as needed. Always pay attention to your body and adjust or stop as necessary. The class concludes with a guided cool-down and stretch to facilitate recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **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, elevated)
#### 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
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This class is excellent for enhancing lower body strength and can be easily customized to fit your fitness level. If you’re interested in additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy your workout, and happy training!
xo, Nicole