### 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 developing strength and stability utilizing only 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, ensuring a holistic workout experience. With no jumping required and simple modifications (just switch to a lighter weight), this class is accessible for all!
If you find this workout beneficial, don’t miss out on the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Tools:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Structure:
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body. Afterward, we transition into two circuits of strength exercises. Here’s the plan:
1. **Circuit 1:**
– Four exercises, each performed for 45 seconds with a 10-second rest/transition period in between.
– Complete four sets (two on the right side and two on the left side).
– Take a 30-second break between sets.
2. **Circuit 2:**
– Five exercises, each performed for 45 seconds with a 10-second rest/transition gap between efforts.
– Execute three sets.
There will be a one-minute rest between the circuits. You are welcome to pause the video and take extra breaks if necessary. Always pay attention to your body and adjust or stop when needed.
The session concludes with a guided cool-down and stretching to aid in your recovery.
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### Workout Details:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with optional resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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 Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### Closing Remarks:
I hope you enjoy this lower body strength class! If you’re seeking more lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole