**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is structured to assist you in enhancing strength and flexibility using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down routine, with no jumping required, making it simple to adapt by merely changing the weight. It’s an excellent workout suitable for all fitness levels!
If you liked this session, don’t forget to look for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You Will Need for the Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Overview**
We will begin with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. Following this, we will engage in two distinct circuits. Here’s the layout:
1. **Circuit 1**: Features four exercises.
2. **Circuit 2**: Features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. 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 side, twice on the left).
– **Circuit 2**: Done three times.
There will be a **1-minute recovery period** between the two circuits. You can pause the video and take extra time if required. Always pay attention to your body, and feel free to modify or stop as necessary.
We will conclude the class with a guided cool-down and stretching routine to support your body’s recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with optional 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight only)
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workout options, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole