**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits aims to enhance your strength and mobility using only one heavy weight (a dumbbell or kettlebell is perfect) and optionally a resistance band loop. The session includes a guided warm-up and cool-down, making it appropriate for all fitness levels. Additionally, there’s no jumping required, and modifications are simple—just choose a lighter weight if needed. It’s a workout that caters to all!
If you like this class, don’t forget to explore the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for the Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
The class starts with a guided warm-up aimed at enhancing mobility and featuring dynamic exercises to ready your body for the workout. Afterward, we dive into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, there’s a 30-second break before starting again.
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
You’ll receive a one-minute recovery between the circuits, but feel free to pause the video and take extra rest if necessary. Always pay attention to your body—adjust or halt as required. The class wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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### **Workout Details**
– **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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
– **Cool Down & Stretch:** 41:04
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### **Concluding Remarks**
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can discover them all cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole