**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
Are you seeking to enhance your lower body strength? This 45-minute strength circuit class is crafted to focus on your lower body using a single heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring there’s no jumping involved, which allows for easy modifications to match your fitness level. Just adjust the weight according to your requirements, and you’re all set. This workout is suitable for all skill levels!
If you like this class, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Synopsis**
The session kicks off with a guided warm-up aimed at mobility and dynamic movements to prepare your body and raise your heart rate. Following that, we jump into two circuits of strength activities:
– **Circuit 1**: Consists of four exercises
– **Circuit 2**: Includes five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest/transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating that circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, and adjust or halt as required.
The session wraps up with a guided cool-down and stretching routine to assist your body in recovering.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (Band Positioned 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### **Closing Remarks**
I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole