**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is ideal for enhancing strength and stability. All you require is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it straightforward to adjust by simply opting for a lighter weight. This workout caters to all fitness levels!
If you like this session, be sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Overview**
The session commences with a guided warm-up centered on mobility and dynamic movements to ready your body and generate heat. After that, we engage in two circuits of strength exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
You’ll have a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if required. Always listen to your body, adjust exercises as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretch to assist in your body’s recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (Resistance Band Around Thighs)**
1. Hip Bridge (one heel raised)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you appreciate this lower body strength class! For additional lower body workouts, you can find them arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole