**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for All Skill Levels**
This 45-minute class focuses on lower body strength circuits tailored to enhance your strength and mobility using a single heavy weight (either a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and since it doesn’t involve jumping, you can easily modify the intensity by changing your weight. Whether you are just starting out or have more experience, this workout caters to everyone!
If you like this session, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed for Class**
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
We’ll commence with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body for the workout. The primary segment of the class encompasses two circuits, each carefully crafted to effectively engage your lower body muscles.
#### **Circuit Breakdown**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all the exercises in a circuit, you will take a **30-second** break before proceeding to the next round.
– **Circuit 1:** Completed **four times** (twice on the right side, twice on the left side)
– **Circuit 2:** Completed **three times**
Between the two circuits, there will be a **1-minute recovery interval**. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or stop when needed.
We’ll conclude the session with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Summary**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band around thighs)**
1. Hip Bridge (with one heel raised)
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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### **Closing Remarks**
I hope you find enjoyment in this lower body strength class! If you’re interested in more lower body workouts, you can view them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you productive training!
**xo, Nicole**