**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
Join us for a 45-minute lower body strength circuits class that will push your limits and enhance your lower body using just one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The session features a guided warm-up and cool-down, avoids jumping, and can be easily adjusted—just change the weight according to your fitness level. It’s a workout that everyone can participate in!
If you love this class, don’t forget to look for the upper body version, which will drop on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single heavy weight** (I’m choosing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to prep your body and generate heat. After that, we leap into the circuit workout, which is split into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all the exercises within a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1**: Executed four times (twice on each side)
– **Circuit 2**: Executed three times
You’ll enjoy a **one-minute rest period** between the two circuits, but you can pause the video and take longer if you need it. Always pay attention to your body, modify the exercises as needed, and stop if anything feels off.
The class wraps up with a guided cool-down and stretching to aid your recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **Circuit 1** (with resistance band around thighs, if you choose):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
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This lower body strength class is an excellent opportunity to increase strength, boost mobility, and put yourself to the test. If you’re interested in more lower body workouts, discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole