**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to test and enhance your lower body while utilizing just one heavy weight (a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and since no jumping is involved, it can easily be adjusted according to your fitness level. You can simply choose a lighter weight if needed. This workout is ideal for everyone!
If you like this class, don’t forget to check out the upper body version, set to be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Lower Body Strength Circuits Class Overview**
#### **Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
This class starts with a guided warm-up, concentrating on mobility and dynamic motions to prepare your body and raise your heart rate. Afterward, we transition into two distinct circuit workouts.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, with 10 seconds of rest or transition time in between exercises. Following each round of a circuit, you’ll have a 30-second rest before starting the next round.
– **Circuit 1:** Repeated four times (twice on the right side, twice on the left side)
– **Circuit 2:** Repeated three times
You’ll enjoy a one-minute recovery break between the two circuits. You are welcome to pause the video and take extra rest if necessary. Always pay attention to your body, and feel free to modify or stop if needed.
The class wraps up with a guided cool-down and stretch to assist in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We’ll kick off with a dynamic warm-up aimed at enhancing mobility and readying your muscles for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with 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 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
**Cool-Down & Stretch (41:04)**
We’ll conclude the class with a guided cool-down and stretching sequence to enhance flexibility and alleviate muscle soreness.
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### **Additional Notes**
I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole