**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class aims to enhance your strength and mobility utilizing just one heavy weight (whether it’s a dumbbell or kettlebell is perfect) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring a comprehensive workout. With no jumping included and straightforward modifications accessible (just opt for a lighter weight), this class suits all fitness abilities!
If you liked this session, don’t forget to explore the upper body variation, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need for Class**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### **Class Structure**
We’ll start off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body and generate heat. Following that, we will proceed to two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises within a circuit, you’ll rest for **30 seconds** prior to repeating.
– **Circuit 1:** Repeated four times (two sets on each side).
– **Circuit 2:** Repeated three times.
You’ll have a **one-minute recovery interval** between the circuits, but feel free to pause the video and take additional time if necessary. Always tune in to your body and adjust or cease as needed.
We will conclude the class with a guided cool-down and stretch to facilitate your body’s recovery.
—
### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Get your body ready with a combination of mobility moves and dynamic exercises to generate warmth and enhance flexibility.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Staggered Single-Leg Deadlift (hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive to Squat
3. Curtsy Lunge with Knee Drive to Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Finish the session with a guided cool-down and stretch to ease your muscles and support recovery.
—
### **Additional Resources**
I hope you have a great time with this lower body strength class! If you’re interested in more lower body workouts, you can discover them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole