**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility using just one heavy weight (a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping, allowing for easy modifications according to your fitness level. If necessary, simply choose a lighter weight. This class caters to all participants, irrespective of their experience level!
If you find this workout enjoyable, be sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment for Class**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up aimed at enhancing mobility and performing dynamic movements to ready your body and increase heart rate. From there, we proceed into two circuits of strength exercises.
– **Circuit 1** features four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition interval. After finishing all exercises in a circuit, you will rest for 30 seconds before repeating that circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left side).
– **Circuit 2** is performed three times.
In between the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take extra rest as necessary. Always heed your body’s signals and modify or pause as you see fit.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Outline**
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
**Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole