**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength and mobility using just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, avoids jumping, and is easily adjustable—simply choose a lighter weight if necessary. It’s a flexible workout appropriate for everyone!
If you like this class, don’t forget to explore the upper body variant, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Outline:
The session kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body and generate warmth. Following that, we transition into two unique circuits, each aimed at your lower body.
– **Circuit 1**: Comprises four exercises
– **Circuit 2**: Comprises five exercises
Each exercise is carried out for **45 seconds**, accompanied by **10 seconds of rest/transition**. Once all exercises in a circuit are completed, you’ll take a **30-second rest** before starting again.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side)
– **Circuit 2**: Executed three times
In between the two circuits, you’ll have a **1-minute recovery interval**. You can pause the video and take longer breaks if necessary. Always pay attention to your body and modify or halt as required.
The class wraps up with a guided cool-down and stretch to aid your body in recovering.
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### Workout Details:
**Warm-Up & Mobility (01:44)**
Commence with a warm-up to loosen your muscles and ready your body for the upcoming workout.
**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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the class with a series of stretches to soothe your muscles and enhance flexibility.
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can check them out organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole