**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute class focusing on lower body strength circuits is created to assist you in enhancing strength and stability with merely one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session encompasses a guided warm-up and cool-down, doesn’t include any jumping, and can be easily adjusted—simply modify the weight to match your preferences. It’s an excellent workout for every fitness level!
If you find this class enjoyable, make sure to explore the upper body variation, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure:
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the session. Following that, we’ll move on to two different circuits, each aimed at effectively engaging your lower body muscles.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be carried out for **45 seconds**, with **10 seconds of rest/transition time** in between. Once all exercises in a circuit are done, you’ll take a **30-second** rest prior to repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
After the two circuits, you’ll enjoy a **1-minute recovery break**. Feel free to pause the video and take additional time if necessary. Always tune in to your body and adjust or stop as you see fit.
The class wraps up with a guided cool-down and stretching to aid in your recovery and relaxation.
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### Workout Summary:
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** Cool-Down & Stretch
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This lower body strength class provides an excellent opportunity to push your limits and cultivate strength. If you’re interested in additional lower body workouts, you can find a complete list organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole