**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute circuit class for lower body strength is crafted to assist you in developing strength and stability with just a single heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s suitable for all levels of fitness. There’s no jumping required, and adjustments are straightforward—simply opt for a lighter weight if necessary. This workout is an excellent choice for anyone aiming to enhance their lower body strength!
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Summary:
The class commences with a guided warm-up that focuses on mobility and dynamic exercises to ready your body for the workout ahead. After the warm-up, we will proceed to two distinct circuits aimed at the lower body.
– **Circuit 1**: Four movements
– **Circuit 2**: Five movements
Each movement is executed for **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all movements in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1**: Completed four times (twice on the right leg, twice on the left leg)
– **Circuit 2**: Completed three times
You’ll have a **1-minute recovery time** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body—modify movements or take breaks as needed.
The class wraps up with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs):
1. Hip Bridge (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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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I hope you find joy in this lower body strength class! For additional lower body workouts, you can explore them all neatly categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole