**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is aimed at helping you enhance strength and stability using only one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring a secure and effective workout from beginning to end. No jumping is included, and easy modifications are offered (just opt for a lighter weight), making this workout suitable for all fitness levels.
If you like this lower body class, 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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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The class kicks off with a guided warm-up focusing on mobility and dynamic movements to get your body ready and warm. Following this, we delve into the main workout, which features two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between moves. After finishing all exercises in a circuit, you’ll take a **30 seconds** break before repeating the circuit.
– **Circuit 1:** Completed **four sets** (two on the right side, two on the left side)
– **Circuit 2:** Completed **three sets**
Between the two circuits, you’ll have a **one-minute recovery period**. Feel free to pause the video and take extra rest if required. Always pay attention to your body and adapt or pause as necessary.
The session wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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### **Workout Breakdown**
**01:44 Warm-Up & Mobility**
Get your body ready with mobility exercises and dynamic movements to engage your muscles and avert injury.
**08:49 Circuit Workout**
**Circuit 1 (Resistance Band 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**
Conclude the class with a guided stretch to release your muscles and enhance flexibility.
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### **Additional Notes**
I hope you find joy in this lower body strength class! If you’re seeking more lower body workouts, you can browse them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole