### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This lower body strength circuit workout is crafted to enhance strength and mobility with minimal gear. All you require is a single heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The duration of the class is 45 minutes and includes a guided warm-up and cool-down. There’s no jumping involved, and the exercises are easily adjustable—just choose a lighter weight if necessary. This workout is appropriate for everyone!
If you like this class, remember to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase warmth. After that, we proceed into two circuits of strength exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
Here’s the layout:
– **Circuit 1:** Four sets (two on the right side, two on the left side)
– **Circuit 2:** Three sets
You will also have a **one-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body and modify or stop as you see fit. The class concludes with a guided cool-down and stretch to aid your recovery.
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### Workout Breakdown
– **01:44 – Warm-Up & Mobility**
Begin with a series of mobility drills and dynamic movements to ready your body for the workout.
– **08:49 – Circuit Workout**
**Circuit 1 (with 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 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**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### Additional Resources
I hope you take pleasure in this lower body strength class! If you’re seeking more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole