**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact (no jumping necessary), and can be easily adjusted by using a lighter weight. It serves as an excellent workout for everyone!
If you like this class, make sure to explore the upper body version, debuting this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Summary:
The session kicks off with a guided warm-up, emphasizing mobility and including dynamic movements to ready your body for the workout. Following this, we proceed to two distinct circuits:
– **Circuit 1**: Comprises four exercises.
– **Circuit 2**: Comprises five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30 seconds** rest prior to repeating the circuit.
– **Circuit 1**: Executed four times (two sets on the right side, two sets on the left side).
– **Circuit 2**: Executed three times.
A **1-minute recovery** is also provided between the two circuits. Feel free to pause the video and extend your time if necessary. Always tune in to your body, adapt exercises as needed, and halt if required.
The class wraps up with a guided cool-down and stretch for recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band placed 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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I hope you find enjoyment in this lower body strength class! If you seek more lower body workouts, you can discover them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole