**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to test and enhance your lower body strength using only one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you choose. The class features a structured warm-up and cool-down, creating a full workout experience from beginning to end. With no jumping involved and straightforward modifications accessible (just use a lighter weight), this class caters to all fitness levels.
If you like this session, don’t forget to check out the upper body alternative, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
The class starts with a guided warm-up emphasizing mobility and dynamic exercises to ready your body and generate heat. From there, we engage in two circuits focused on strength:
1. **Circuit 1:**
– Four exercises, each performed for 45 seconds, with 10 seconds for rest/transition between movements.
– Complete four sets total (two on the right side, two on the left).
2. **Circuit 2:**
– Five exercises, each for 45 seconds, with 10 seconds for rest/transition between movements.
– Complete three sets total.
Between the two circuits, you’ll have a one-minute recovery period. Feel free to pause the video and take extra rest if needed. Always pay attention to your body, and modify or stop as necessary. The session wraps up with a guided cool-down and stretch to assist your muscles in recovering.
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### **Workout Overview**
Here’s a detailed schedule of the class:
– **01:44 – Warm-Up & Mobility**
A blend of mobility exercises and dynamic movements to prepare your body for the workout.
– **08:49 – Circuit Workout**
**Circuit 1** (with resistance 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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (using bodyweight)
– **41:04 – Cool Down & Stretch**
A guided cool-down to stretch and ease your muscles post-workout.
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### **Closing Remarks**
I hope you find this lower body strength class enjoyable! It’s an excellent way to develop strength and stability while maintaining a low-impact approach. If you’re in search of additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole