**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is crafted to assist you in developing strength and stability using just one heavy weight (a dumbbell or kettlebell works) and an optional resistance band loop. The session is low-impact, with no jumping involved, making it manageable to adjust—just opt for a lighter weight if necessary. It’s a flexible workout feasible for all, featuring a guided warm-up and cool-down.
Should you appreciate this class, don’t forget 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 Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up emphasizing mobility and dynamic exercises to ready your body and generate heat. Afterwards, we engage in two distinct circuits, each aiming to target your lower body muscles.
– **Circuit 1:** Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time. You will perform four sets (two on the right side, two on the left side), alongside a 30-second rest between sets.
– **Circuit 2:** Five exercises conducted in the same 45-seconds-on, 10-seconds-off style. You will complete three sets of this circuit.
Between the two circuits, a one-minute recovery time is provided. Feel free to pause the video for extra rest if necessary. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretching routine to assist you in recovering and unwinding.
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### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
Begin with a set of mobility activities and dynamic movements to loosen up and prepare your body for the session.
**Circuit Workout (08:49)**
**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)
Finish four sets (two on each side).
**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 with Knee Taps (bodyweight)
Complete three sets.
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching series to aid your muscles in recovering and enhancing flexibility.
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I hope you find enjoyment in this lower body strength circuits class! If you seek more lower body workouts, you can discover them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole