**Lower Body Strength Circuits Class: A 45-Minute Workout for Every Level**
This 45-minute lower body strength circuit class aims to enhance your strength and mobility utilizing just one heavy weight (a dumbbell or kettlebell works) along with an optional resistance band loop. The session features a structured warm-up and cool-down, ensuring a comprehensive workout. There’s no jumping required, and it’s easy to modify—simply choose a lighter weight if necessary. This class caters to all fitness levels!
If you like this workout, don’t miss the upper body version, which will be released 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 using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We’ll kick things off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we’ll jump into two circuits, each crafted to focus on your lower body.
– **Circuit 1**: Comprises four exercises.
– **Circuit 2**: Comprises five exercises.
Each exercise is carried out for **45 seconds**, with **10 seconds of rest/transition time** in between. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1**: Executed **four times** (twice on the right side, twice on the left).
– **Circuit 2**: Executed **three times**.
Between the circuits, you’ll enjoy a **one-minute recovery period**. Feel free to pause the video for extra rest if necessary. Always listen to your body and adjust or take breaks as needed.
The session wraps up with a guided cool-down and stretch to aid muscle recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
Prepare your body with a combination of mobility exercises and dynamic movements.
– **Circuit Workout (08:49)**
**Circuit 1 (with optional resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04)**
Finish off the session with a guided stretch to unwind and recover.
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole