**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focuses on lower body strength circuits, crafted to enhance your strength and stability using just one heavy piece of equipment (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a structured warm-up and cool-down, ensuring a well-rounded workout experience. With no jumping required and simple modifications available (just use a lighter weight), this workout caters to all fitness levels.
If you like this session, don’t forget to explore the upper body equivalent, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Required Equipment**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class kicks off with a guided warm-up focused on mobility and dynamic movements, priming your body and increasing warmth. Following that, we dive into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Participants will perform each exercise for **45 seconds**, with **10 seconds of rest/transition time** in between. After completing a circuit, you’ll take a **30-second break** before starting again.
– **Circuit 1:** Done four times (twice on each side).
– **Circuit 2:** Done three times.
Between the two circuits, a **1-minute recovery period** is provided, but you’re welcome to pause the video and take extra time as necessary. Always heed your body’s signals—modify or halt as needed.
The session wraps up with a guided cool-down and stretch designed to help your body recover and unwind.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Lifts
– 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, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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### **Extra Information**
This class provides an excellent opportunity to tone and strengthen your lower body while enhancing mobility and stability. Remember to take breaks as needed and tailor the workout intensity to match your fitness level.
If you’re seeking additional lower body workouts, you can find them all neatly arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo,
Nicole