**Lower Body Strength Circuits Class: A 45-Minute Session for Every Fitness Level**
This 45-minute circuit workout targeting lower body strength is crafted to enhance strength and mobility with minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it approachable for beginners and easily adjustable. Furthermore, it does not involve jumping, making it suitable for all fitness abilities.
If you like this class, be sure to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
**Equipment Required:**
– 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 enhancing mobility and incorporating dynamic movements to prepare your body for the session. Following that, we engage in two strength circuits, each tailored to focus on your lower body.
**Circuit Details:**
– **Circuit 1:** Consists of four exercises, each performed for 45 seconds with a 10-second rest or transition period. You’ll go through four rounds total (two for the right side and two for the left side), allowing for 30 seconds of rest between rounds.
– **Circuit 2:** Comprised of five exercises, executed in a manner similar to Circuit 1, but involving three rounds total.
Between the two circuits, you’ll have a one-minute recovery interval. Don’t hesitate to pause the video for extra rest if necessary. Always tune into your body and adapt or pause as required. The session wraps up with a guided cool-down and stretch to support your recovery.
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### **Workout Summary**
**Warm-Up & Mobility (01:44)**
We’ll initiate with movements aimed at enhancing mobility and gradually warming up your lower body.
**Circuit 1 (08:49)**
*Equipment: Resistance band loop around thighs (optional)*
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 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 session with a guided stretch to ease your muscles and enhance flexibility.
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This lower body strength class is an excellent opportunity to push your limits and increase strength. If you seek more lower body workouts, all of them can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo, Nicole