**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
Eager to enhance your lower body strength? This 45-minute session caters to all fitness abilities. All you need is one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a warm-up led by an instructor, two strength circuits, and a relaxing cool-down stretch. Moreover, there are no jumps involved, and modifications are straightforward—simply choose a lighter weight if necessary.
If you like this session, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **What You’ll Need**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session commences with a guided warm-up that emphasizes mobility and dynamic moves to prepare your body. After that, we transition into two strength circuits:
– **Circuit 1:** Consists of four exercises, each done for 45 seconds with 10 seconds for rest/transition. A total of four sets will be completed (two on the right side, two on the left).
– **Circuit 2:** Involves five exercises, performed for 45 seconds each with 10 seconds rest/transition. You’ll finish three sets total.
There will be a one-minute recovery between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or take a break as needed.
The session concludes with a guided cool-down and stretching to aid in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Start with exercises aimed at enhancing mobility and gradually warming up.
**Circuit 1 (08:49)**
For this circuit, you may place the resistance band around your thighs (optional):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abduction
– 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 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### **Additional Resources**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole