**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class is low-impact, featuring no jumping, which makes it simple to adapt by opting for a lighter weight. It’s an excellent workout for individuals at any fitness level! As always, the session includes a structured warm-up and cool-down to guarantee a safe and effective exercise experience.
If you love this class, make sure to check out the upper body variant, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell).
– Optional: Resistance band loop.
—
### **Class Summary**
The session kicks off with a guided warm-up concentrating on mobility and dynamic movements to ready your body and generate warmth. Following this, we venture into two strength circuits:
– **Circuit 1:** Four exercises.
– **Circuit 2:** Five exercises.
Each exercise is carried out for 45 seconds, succeeded by 10 seconds of rest or transition. Upon finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating that circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left).
– **Circuit 2:** Done three times.
Between the circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video for additional rest if needed—always pay attention to your body and adjust or stop as required.
The class concludes with a guided cool-down and stretch to assist your body in recovering and relaxing.
—
### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Commence warming up with mobility exercises and dynamic movements.
**Circuit Workout**
– 08:49 Start the circuit segment of the 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 or hovering).
**Circuit 2:**
1. Sumo Squat with Push-Offs x4.
2. Back Lunge to Knee Drive, then Squat.
3. Curtsy Lunge to Knee Drive, then Squat.
4. Squat Clean x2 to Get Up.
5. (Bodyweight) Bear Plank Knee Taps.
**Cool Down & Stretch**
– 41:04 Conclude the session with a soothing cool-down and stretch.
—
### **Extra Resources**
I hope you appreciate this lower body strength class! If you seek further lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole