**Lower Body Strength Circuits Class: A 45-Minute Workout**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility utilizing just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping required, and adjustments are simple—just choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, don’t forget to explore the upper body variant, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Class Overview**
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. After that, we transition into two separate circuits:
1. **Circuit 1**: Four exercises, performed for 45 seconds each with 10 seconds of rest/transition time. Once you finish all four exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll complete four total sets of Circuit 1—two on the right side and two on the left.
2. **Circuit 2**: Five exercises, also executed for 45 seconds each with 10 seconds of rest/transition time. You’ll wrap up with three total sets of Circuit 2.
Between the two circuits, there’s a one-minute recovery period. Feel free to pause the video and take additional time to rest if necessary. Always pay attention to your body and modify or halt as required.
The session ends with a guided cool-down and stretch to aid in your recovery and relaxation.
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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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you’re on the lookout for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole