### Lower Body Strength Circuits Class: A 45-Minute Workout for Every Ability Level
This 45-minute lower body strength circuit session is crafted to enhance strength and flexibility using a single heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The routine features a guided warm-up and cool-down, making it suitable for all fitness levels. Additionally, there’s no jumping involved, and modifications are simple—just choose a lighter weight if necessary. This workout is ideal for everyone!
If you appreciate this class, be sure to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Class Overview: Lower Body Strength Circuits
#### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
#### Class Structure:
We’ll commence with a guided warm-up concentrated on mobility and dynamic movements to get your body ready for the workout. The primary workout comprises two circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises within a circuit, you’ll recuperate for **30 seconds** before repeating that circuit. Here’s how it breaks down:
– **Circuit 1**: Complete four sets (two on the right side, two on the left side).
– **Circuit 2**: Complete three sets.
Between the two circuits, you’ll experience a **1-minute recovery period**, but you’re welcome to pause the video and take extra time if necessary. Always heed your body’s signals and adjust or stop as needed. The session wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Positioned 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, 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Final Notes
I hope you find joy in this lower body strength class! You can access all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole