**Lower Body Strength Circuits Class: A 45-Minute Session for Everyone**
This 45-minute lower body strength circuit aims to enhance strength and flexibility, utilizing only one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it is suitable for all fitness levels. No jumping is included, and adapting is straightforward—simply choose a lighter weight if necessary. It’s an excellent workout for anyone wishing to concentrate on their lower body!
If you like this class, make sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Overview**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
We will kick off with a guided warm-up focusing on mobility and dynamic movements to ready your body for the session. The class comprises two circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After completing all the exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
A one-minute recovery period is provided between the circuits. Feel free to pause the video for extra rest if necessary. Always heed your body’s signals and modify or stop as needed. The class wraps up with a guided cool-down and stretch.
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### **Workout Summary**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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This lower body strength class offers a fantastic way to challenge yourself while remaining attuned to your body’s needs. If you’re seeking additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole