**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class aims to enhance your strength and stability using just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it simple to adjust according to your fitness level. Just choose a lighter weight if necessary. This workout is suitable for all, no matter your experience!
If you liked this class, make sure to check out the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Overview**
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and increase warmth. Then, we’ll jump into two strength circuits, each targeting your lower body muscles efficiently.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts **45 seconds**, followed by **10 seconds of rest/transition time** in between. Once all exercises in a circuit are completed, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Completed **four times** (two sets on the right side, two on the left).
– **Circuit 2:** Completed **three times**.
After the two circuits, enjoy a **one-minute recovery period**. Feel free to pause the video for extra rest if necessary. Always tune in to your body and adjust or stop when needed.
We’ll conclude the class with a guided cool-down and stretch to assist your muscles in recovering.
—
### **Workout Breakdown**
Here’s a brief summary of the class structure:
– **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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04 Cool Down & Stretch**
—
### **Final Thoughts**
I hope you find this lower body strength class enjoyable! It’s an excellent method to challenge your muscles and enhance your overall fitness. If you’re interested in more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole