**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute workout targeting the lower body aims to enhance strength and flexibility using minimal gear. You will only need a single heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, making it suitable for any fitness level. Additionally, there’s no jumping required, and it’s easy to modify the intensity—just select a lighter weight if necessary.
If you like this routine, 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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### **Equipment Required**
– **Gear**:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session starts with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we engage in two strength exercise circuits:
– **Circuit 1**: Four exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll complete four sets (two on the right side and two on the left).
– **Circuit 2**: Five exercises, performed for 45 seconds each with a 10-second rest/transition period. You’ll complete three sets.
Between circuits, there will be a one-minute recovery break. Feel free to pause the video and take longer breaks if necessary. Always pay attention to your body and adjust or stop as needed.
The class ends with a guided cool-down and stretching routine to assist in muscle recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– Duration: 01:44
**Circuit 1 (with resistance band around thighs)**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Abductions of Top Knee
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, followed by Squat
– Curtsy Lunge Knee Drive, followed by Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– Duration: 41:04
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This workout is excellent for enhancing lower body strength while also boosting mobility and stability. If you’re seeking more lower body routines, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and I’d love to hear about your experience!
xo,
Nicole