**Lower Body Strength Circuit Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility with just one substantial weight (a dumbbell or kettlebell works well) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications based on your fitness level. Feel free to choose a lighter weight if necessary. This workout suits participants of all experience levels!
If you like this session, don’t miss the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell).
– Optional: A resistance band loop.
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### **Class Summary**
We will start with a guided warm-up centered on mobility and dynamic movements to prepare your body and increase your heart rate. Following that, we will move into two unique circuits, each tailored to effectively engage your lower body muscles.
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You will perform four sets of this circuit (two on the right side, two on the left side).
– **Circuit 2:** Five exercises, also executed for 45 seconds each with 10 seconds of rest/transition time. You will do three sets of this circuit.
Between the circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch to promote recovery and relaxation.
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### **Workout Details**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1 (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, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
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### **Additional Information**
Take breaks as necessary and modify the intensity to match your fitness level. Keep in mind that focusing on quality over quantity is essential—prioritize proper form and controlled movements.
If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and let me know your thoughts!
xo,
Nicole