**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Skill Level**
This 45-minute lower body strength circuits class is crafted to engage and fortify your lower body using a single heavy weight (a kettlebell or dumbbell works well) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. With no jumping required and easy modifications available (just opt for a lighter weight), this workout is ideal for everyone!
If you appreciate this class, don’t forget to explore the upper body version, which will debut on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Breakdown:
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. The session encompasses two circuits, each focusing on lower body strength and stability.
– **Circuit 1:** Four exercises, done for 45 seconds each with 10 seconds for rest/transition. After finishing all four exercises, take a 30-second rest before repeating the circuit. This circuit will be repeated four times (twice for the right side, twice for the left side).
– **Circuit 2:** Five exercises, likewise performed for 45 seconds each with 10 seconds of rest/transition. This circuit will be completed three times.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra breaks if necessary. Always heed your body’s signals and adjust or cease as needed.
The class wraps up with a guided cool-down and stretch to aid your muscle recovery.
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### Workout Details:
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (using 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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This lower body strength class is an excellent approach to enhance strength and stability while remaining low-impact. If you seek additional lower body workouts, you can discover them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session, and happy training!
xo,
Nicole