### 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 stability using simply one heavy weight (a dumbbell or kettlebell is ideal) alongside an optional resistance band loop. The session features a guided warm-up and cool-down, catering to all fitness levels. There’s no jumping required, and modifications are straightforward—just choose a lighter weight if necessary. It’s a flexible workout that suits everyone!
If you enjoy this class, make sure to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You’ll Need for Class:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
We start with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. Following the warm-up, we transition into the workout, structured into two circuits. Here’s the layout:
– **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds allocated for rest/transition. You’ll finish four sets of this circuit—two on the right side and two on the left side.
– **Circuit 2:** Five exercises, following the same format as Circuit 1. You’ll complete three sets of this circuit.
In between the two circuits, a one-minute recovery period is provided. Feel free to pause the video to take extra rest if you require it. Always heed your body’s signals, and modify or halt as necessary.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
**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 (bodyweight)
**Cool-Down & Stretch:** 41:04
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can explore all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole