**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance your strength and stability using just one heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it’s suitable for all fitness capabilities. Additionally, there’s no jumping required, and it’s easy to make modifications—just select a lighter weight if preferred. This workout is ideal for anyone wanting to fortify their lower body!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for the Class:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
We will kick off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. The primary workout is made up of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be performed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you will have a **30-second rest** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, there will be a **1-minute recovery**. You can pause the video to take extra breaks if necessary. Always pay attention to your body and adjust or stop as needed. The class concludes with a guided cool-down and stretch.
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### **Workout Overview**
– **01:44** – Warm-Up & Mobility
– **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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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This lower body strength class is an excellent method to challenge your muscles and boost your overall fitness. If you’re seeking more lower body workouts, you can find all of them neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout, and share your experience with me!
xo,
Nicole