**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to assist you in developing strength and stability using just one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for all fitness levels. No jumping is included, and modifications are straightforward—simply choose a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Lower Body Strength Circuits Class Overview**
**Equipment Required:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the routine. Following that, we jump into two circuits of exercises:
– **Circuit 1:** Four exercises done for 45 seconds each, paired with 10 seconds of rest/transition time. You’ll complete four rounds of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises executed for 45 seconds each, also with 10 seconds of rest/transition time. You’ll perform three rounds of this circuit.
In between the two circuits, you’ll have a one-minute rest period. Feel free to pause the video and take extra rest as needed. Always listen to your body and adjust or stop as required.
The class concludes with a guided cool-down and stretch to assist in your recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility (01:44)**
We begin with a warm-up to enhance mobility and get your body primed for the workout.
**Circuit 1 (08:49)**
*Resistance band loop around thighs (optional):*
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)
**Cool-Down & Stretch (41:04)**
We conclude with a guided cool-down and stretch to aid your muscles’ recovery and enhance flexibility.
—
I hope you find enjoyment in this lower body strength class! For an array of lower body workouts, see my comprehensive collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole