**Lower Body Strength Circuits Class: A 45-Minute Workout for All Skill Levels**
This 45-minute lower body strength circuits class is crafted to enhance strength and stability using just one heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it is suitable for all fitness capabilities. With no jumping required and straightforward modifications available (just opt for a lighter weight), this workout is ideal for everyone!
If you find this class enjoyable, make sure to explore the upper body variant, which will be offered 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**
We’ll commence with a guided warm-up aimed at mobility and dynamic movements to ready your body and elevate your core temperature. Following that, we’ll engage in two circuits specifically aimed at your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be performed for **45 seconds**, accompanied by **10 seconds of rest/transition time**. Once all the exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating the circuit. Here’s how it’s organized:
– **Circuit 1:** Four sets total (two on the right side, two on the left)
– **Circuit 2:** Three sets total
Between both circuits, you’ll have a **one-minute recovery time**. Feel free to pause the video and take extra rest if needed. Always heed your body’s signals and modify or stop as necessary.
The session will conclude with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**01:44 – Warm-Up & Mobility**
Get your body ready with mobility drills and dynamic movements to increase warmth and range of motion.
**08:49 – Circuit Workout**
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (one heel raised)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down to stretch and relax your muscles.
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### **Additional Resources**
I hope you find pleasure in this lower body strength class! For more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole