**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Fitness Levels**

This lower body strength circuit session is crafted to assist you in building strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class spans 45 minutes and features a guided warm-up and cool-down to ensure a secure and effective workout. There’s no jumping involved, which makes it simple to adapt for any fitness level—just modify the weight to meet your requirements. This session is suitable for everyone!

If you appreciate this class, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

### **Lower Body Strength Circuits Class Summary**

#### **Required Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop

The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. Following that, we advance into two distinct circuits designed to challenge your lower body.

– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises

Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.

– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times

Between the two circuits, you’ll get a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.

The class concludes with a guided cool-down and stretch to aid your body in recovery.

### **Workout Details**

**Warm-Up & Mobility**
– 01:44 Start your warm-up with mobility exercises and dynamic movements to generate heat and prepare your muscles.

**Circuit Workout**
– 08:49 Commence the circuit segment of the workout.

**Circuit 1** (Optional 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 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 Conclude the class with a guided cool-down and stretching routine to relax your muscles and enhance flexibility.

I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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