**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute circuit class focusing on lower body strength is tailored to enhance and fortify your lower body using just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session incorporates a guided warm-up, circuit-style exercises, and a cool-down stretch. With no jumping exercises and simple alternatives available (just opt for a lighter weight), this workout is perfect for participants of all fitness levels!
If you appreciate this class, make sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and increase warmth. Following that, we engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are finished, you’ll take a break of **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on each side)
– **Circuit 2:** Done three times
There’s a **1-minute recovery** interval between the two circuits, but don’t hesitate to pause the video and take extra time if necessary. Always pay attention to your body, adjust as needed, and stop if required.
The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1 (with optional 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)
– **Cool Down & Stretch:** 41:04
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### **Additional Notes**
I hope you find joy in this lower body strength class! If you seek more lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole