### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute class for lower body strength circuits is crafted to challenge and enhance your lower body utilizing just one heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The session incorporates a guided warm-up and cool-down, with no jumping involved, ensuring it’s accessible and simple to adjust. Just opt for a lighter weight if necessary. This workout suits all fitness levels!
If you like this session, don’t forget to check out the upper body equivalent, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You Need for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to ready your body. The primary workout features two circuits:
1. **Circuit 1**: Four different exercises
2. **Circuit 2**: Five distinct exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises within a circuit are completed, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You’ll also have a **1-minute recovery period** between the circuits. Feel free to pause the video for extra rest as needed. Always pay attention to your body and adjust or stop as appropriate.
The class wraps up with a guided cool-down and stretch to aid your muscle recovery.
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### Workout Breakdown
Here’s an in-depth breakdown of the class:
**Warm-Up & Mobility (01:44)**
We’ll initiate with movements aimed at enhancing mobility and progressively warming up.
**Circuit Workout (08:49)**
**Circuit 1** (with 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, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and soothe your muscles.
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### Are You Ready to Begin?
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole