### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body using a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class encompasses a guided warm-up and cool-down, includes no jumping, and can be easily modified by adjusting the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to check out the upper body version, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Require for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body and generate heat. From there, we advance into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right, twice on the left)
– **Circuit 2**: Done three times
Between the two circuits, you’ll have a **1-minute recovery period**, but don’t hesitate to pause the video and take additional time if needed. Always listen to your body, modify as required, and stop if necessary.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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, 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Thoughts
I hope you enjoy this lower body strength session! If you’re in search of more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole