### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility using just one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, there’s no jumping required, and modifications are straightforward—just choose a lighter weight if necessary. It’s an excellent workout for all!
If you like this class, be sure to explore the upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Breakdown
We’ll kick off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. After that, we will dive into two distinct circuits, each aimed at your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll have **30 seconds of rest** before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You will also have a **1-minute recovery** between the two circuits, but you can pause the video and take extra time if needed. Always pay attention to your body, and adapt or halt as required. The class wraps up with a guided cool-down and stretch.
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### Workout Details
**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 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### Closing Thoughts
I hope you find joy in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole