**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute circuit class focuses on lower body strength, aimed at helping you enhance your strength and stability with minimal gear. All you need is one heavy weight (a dumbbell or kettlebell is perfect) and a resistance band loop, which is optional. The class features a guided warm-up and cool-down, with no jumping, making it easily adaptable to your fitness capabilities. Just modify the weight according to your preferences. This workout suits everyone!
If you like this session, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session kicks off with a guided warm-up aimed at enhancing mobility and introducing dynamic movements to get your body ready. Following that, we transition into two unique circuits focusing on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, with a brief **10 seconds of rest/transition** time. After finishing all exercises in a circuit, you’ll have a **30-second** break before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll experience a **1-minute recovery** between the two circuits. Feel free to pause the video for extra rest if you need it. Always pay attention to your body and modify or take breaks as needed. The session wraps up with a guided cool-down and stretching.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **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, hovering)
#### **Circuit 2:**
1. Sumo Squat with Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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I hope you relish this lower body strength class! If you’re searching for additional lower body workouts, you’ll find them all neatly arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole