**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuits class is crafted to enhance strength and mobility utilizing just one heavy weight (a dumbbell or kettlebell works perfectly) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it is suitable for all fitness levels. Additionally, there’s no jumping involved, and modifications are simple—just select a lighter weight if necessary. It’s an ideal workout for everyone!
If you like this class, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
—
### **Class Overview**
We’ll kick off with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout. Following that, we’ll engage in two strength circuits. Here’s how it will proceed:
– **Circuit 1:** Four exercises, performed for 45 seconds each with a 10-second rest/transition period. You’ll execute four sets (two on the right side, two on the left side), accompanied by a 30-second rest between sets.
– **Circuit 2:** Five exercises, similarly performed for 45 seconds each with a 10-second rest/transition time. You’ll complete three sets of this circuit.
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and extend your break if required—always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid your body’s recovery.
—
### **Workout Breakdown**
Here’s a comprehensive breakdown of the class:
**Warm-Up & Mobility (01:44)**
We’ll commence with movements aimed at enhancing mobility and gradually warming up the body.
**Circuit Workout (08:49)**
– **Circuit 1 (with resistance band positioned 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)**
We’ll conclude with a collection of stretches to assist your muscles in recovering and enhancing flexibility.
—
I hope you find enjoyment in this lower body strength class! Should you seek additional lower body workouts, all of them are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**