### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuits class is expertly crafted to enhance strength and mobility, requiring only one heavy weight (either a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping included, allowing for easy modifications by simply opting for a lighter weight. It’s an adaptable workout appropriate for all!
If you love this class, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session begins with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following this, we jump into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
In between the two circuits, you’ll enjoy a **1-minute recovery period**, but feel free to pause the video and take more time if you need it. Always listen to your body, and modify or stop as you see fit. The class concludes with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
– **Warm-Up & Mobility (01:44)**
A dynamic warm-up to loosen your muscles and prepare your body for the workout.
– **Circuit Workout (08:49)**
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
A guided cool-down to stretch and ease your muscles after the workout.
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### Final Thoughts
I hope you find this lower body strength class enjoyable! If you’re searching for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole