### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to enhance strength and mobility, requiring only a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a guided warm-up, two demanding circuits, and a cool-down to conclude. There’s no jumping involved, and it’s simple to adjust—just choose a lighter weight if necessary. This workout is suitable for all!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. After that, we’ll jump into two circuits that focus on your lower body. Here’s the breakdown:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side).
– **Circuit 2:** Done three times.
You’ll have a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body—modify or pause as necessary. The class concludes with a guided cool-down and stretch.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### 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 or floating)
#### 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 with Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Final Thoughts
I hope you enjoy this lower body strength class! If you’re on the lookout for more lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole