### Lower Body Strength Circuits Class: A 45-Minute Guided Workout
This 45-minute class for lower body strength circuits is crafted to enhance strength and mobility using merely one heavy weight (whether a dumbbell or a kettlebell works) and an optional resistance band loop. The session encompasses a guided warm-up, a systematic workout, and a cool-down to conclude. With no jumping required and straightforward modifications available (just opt for a lighter weight), this routine is suitable for every fitness level.
If you find this class enjoyable, make sure to check out the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
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### Class Overview
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. Following that, we shift into two strength circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for **45 seconds**, succeeded by **10 seconds for rest/transition**. After finishing all exercises in the circuit, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Complete four sets (two on the right side, two on the left side).
– **Circuit 2**: Complete three sets.
In between the two circuits, you will have **one minute of recovery**. Feel free to pause the video and take extra rest if necessary. Always heed your body and adjust or stop as required.
The session concludes with a guided cool-down and stretch to assist in your body’s recovery.
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### Workout Breakdown
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with 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 relish this lower body strength class! For additional lower body workouts, explore my full collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole