**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength session is crafted to assist you in developing strength and stability using just one heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping included, allowing for easy modifications to suit all fitness levels. Simply select a lighter weight if necessary. This class is ideal for anyone aiming to enhance their lower body strength!
If you liked this session, make sure to check out the upper body counterpart, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single Heavy Weight**: I’m utilizing a 20 lb dumbbell, but pick a weight that suits you.
– **Optional Resistance Band Loop**: Provides additional resistance for specific exercises.
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### **Class Summary**
The session opens with a guided warm-up targeting mobility and dynamic movements to prepare your body and generate warmth. Following that, we transition into two strength circuits:
1. **Circuit 1**: Four exercises done for 45 seconds each, with 10 seconds of rest/transition time between movements. You will complete four sets of this circuit (two on the right side, two on the left side), allowing for a 30-second rest between rounds.
2. **Circuit 2**: Five exercises carried out in the same structure—45 seconds of work, 10 seconds of rest. You will finish three sets of this circuit.
Between the two circuits, you’ll have a one-minute recovery. Feel free to pause the video and take extra rest if needed. Always tune in to your body, and adapt or pause as required.
The session wraps up with a guided cool-down and stretch to aid your body in recovering.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance Band on Thighs)
1. Hip Bridge (one heel raised)
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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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This lower body strength session is an excellent way to push your limits and build strength. If you seek additional lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and share your experience with me!
xo,
Nicole