**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility with minimal gear. All you need is one substantial weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, excludes any jumping moves, and provides straightforward modifications—making it suitable for all fitness levels!
If you liked this class, make sure to explore the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– One substantial weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
The class begins with a guided warm-up, concentrating on flexibility and dynamic movements to ready your body. Next, we move into two circuits of strength exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will have a **30-second** break before repeating the circuit.
– **Circuit 1:** Completed **four times** (twice on each side).
– **Circuit 2:** Completed **three times**.
Between the two circuits, expect a **one-minute recovery interval**. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body and adjust or cease the activity as necessary.
The session wraps up with a guided cool-down and stretch to assist your recovery.
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### **Workout Overview**
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### **Circuit 1** (with resistance band positioned 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! For more lower body workouts, you can browse them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole