**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class focusing on lower body strength circuits is tailored to assist you in developing strength and stability with just one heavy weight (a kettlebell or dumbbell works perfectly) and an optional resistance band loop. The session starts with a guided warm-up and ends with a cool-down, making it suitable for beginners and easily adjustable to fit your needs. Additionally, there’s no jumping involved, making it appropriate for all fitness levels. Just choose a weight that feels right for you, and you’ll be all set!
If you like this class, don’t forget to explore the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **Requirements for Class**
– **Single Heavy Weight**: I’m using a 20 lb dumbbell, but select a weight that suits you best.
– **Optional Resistance Band Loop**: Provides additional resistance for some exercises.
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### **Class Format**
We’ll begin with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready for the workout. Next, we’ll proceed to two circuits:
– **Circuit 1**: Four exercises, each performed for 45 seconds, with 10 seconds of rest/transition time in between. You’ll go through four sets of this circuit (two on the right side, two on the left).
– **Circuit 2**: Five exercises, executed in the same fashion as Circuit 1. You’ll finish three sets of this circuit.
You’ll have a 30-second rest after each circuit and a full minute to recuperate between the two circuits. Feel free to pause the video and take extra breaks if needed. Always pay attention to your body—modify or stop as you see fit.
We’ll conclude the class with a guided cool-down and stretch to facilitate your body’s recovery.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
– Concentrate on dynamic movements to raise your temperature and enhance mobility.
**08:49** – Circuit Workout
**Circuit 1** (Resistance band placed around thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank featuring Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering position)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool-Down & Stretch
– A guided stretch routine to assist your muscles in recovering and increasing flexibility.
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### **Extra Resources**
I hope you find this lower body strength class enjoyable! If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole