**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is tailored to help you enhance strength and stability using a single heavy weight (whether it be a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring no jumping is involved, which allows for easy modification according to your fitness level. Just adjust the weight to fit your preferences. This workout is suitable for all, regardless of prior experience!
If you like this session, make sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Summary: Lower Body Strength Circuits**
#### **Required Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **What You’ll Discover:**
The session starts with a guided warm-up aimed at promoting mobility and dynamic movements to prepare your body and increase warmth. Following that, we will explore two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be done for 45 seconds, succeeded by 10 seconds of rest or preparation time. After finishing all exercises in a circuit, you’ll enjoy a 30-second rest before repeating it.
– Circuit 1 is done four times (twice for the right side, twice for the left).
– Circuit 2 is done three times.
You’ll have a one-minute rest between the two circuits. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or stop as needed.
The session wraps up with a guided cool-down and stretching routine to assist your body in recovery.
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### **Workout Details**
**Warm-Up & Mobility:** 01:44
– A dynamic warm-up to enhance mobility and prepare your body for the upcoming workout.
**Circuit Exercise:** 08:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch:** 41:04
– A guided cool-down for soothing your muscles and enhancing flexibility.
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### **Extra Information**
This lower body strength class is an excellent method to develop strength and stability. Remember to heed your body’s signals, modify as necessary, and take additional breaks as needed.
If you seek more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
**xo, Nicole**