### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to challenge your muscles while remaining suitable for all fitness levels. All you require is one heavy weight, like a dumbbell or kettlebell, and an optional resistance band loop. The class features a structured warm-up and cool-down, does not involve jumping, and is straightforward to adjust—simply use a lighter weight if necessary. It’s an excellent workout for all!
If you like this class, make sure 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 Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
The session begins with a guided warm-up emphasizing mobility and dynamic moves to prepare your body and build warmth. Following that, we proceed into two separate circuits, each designed to effectively target your lower body.
#### Circuit Structure:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– After finishing all exercises in a circuit, take a **30-second** rest before starting again.
– **Circuit 1:** Complete four sets (two on the right side, two on the left).
– **Circuit 2:** Complete three sets.
There will be a one-minute recovery between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, modifying or ceasing as needed.
The class wraps up with a guided cool-down and stretching session to aid your body’s recovery.
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### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### Final Thoughts
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole