**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Fitness Level**
This 45-minute lower body strength session is crafted to enhance your strength and stability with just one heavy weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, making it simple to adjust to your fitness capabilities. Just modify the weight to fit your preferences. This workout is suitable for all, whether you’re new to fitness or more experienced!
If you liked this class, be sure to check out the upper body edition, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Overview of the Lower Body Strength Circuits Class**
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at improving mobility and dynamic movements to ready your body and generate heat. From there, we move into two circuit workouts:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1**: Performed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Performed three times
Between the two circuits, enjoy a one-minute recovery. You can pause the video and take extra rest if you need. Always heed your body’s signals, and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
—
### **Detailed Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Begin with a warm-up to enhance mobility and ready your body for the upcoming workout.
**Circuit Workout (08:49)**
**Circuit 1** (Optional resistance band around thighs):
1. Hip Bridge (lifting one heel)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching routine to facilitate recovery and relaxation.
—
I hope you appreciate this lower body strength class! For additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole