**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance both strength and mobility, utilizing merely one heavy weight (a dumbbell or kettlebell will do) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, making it easily adaptable for any fitness level. Just modify the weight to meet your needs. This workout is ideal for all!
If you like this session, make sure to check out the upper body variant, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We will start with a guided warm-up targeting mobility and dynamic movements to prepare your body for the workout. Following that, we’ll jump into two circuits of strength exercises.
– **Circuit 1:** Four exercises, executed for 45 seconds each, with 10 seconds of rest/transition time. You’ll perform four sets of this circuit, switching sides (twice on the right, twice on the left).
– **Circuit 2:** Five exercises, performed for 45 seconds each, with 10 seconds of rest/transition time. You’ll go through three sets of this circuit.
Between the circuits, you’ll have a one-minute recovery time. Feel free to pause the video and take extra rest if you need it. Always pay attention to your body and modify or take breaks as necessary.
The session wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with optional resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you seek additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole