**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to help you enhance strength and mobility using just one heavy weight (either a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The session comprises a guided warm-up and cool-down, providing a comprehensive workout experience. With no jumping required and simple modifications accessible (just opt for a lighter weight), this class accommodates all fitness levels.
If you appreciate this class, make sure to explore the upper body counterpart, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. Following this, we transition into two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is conducted for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a rest period of **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
In the gaps between the two circuits, you’ll have a **1-minute recovery time**. Feel free to pause the video and take extra breaks if necessary. Always pay attention to your body and adapt or halt as needed.
The class wraps up with a guided cool-down and stretch to facilitate recovery.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Start your warm-up with mobility exercises and dynamic movements.
**Circuit Workout**
– 08:49 Commence the 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Conclude the class with a soothing cool-down and stretch.
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### **Extra Resources**
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole