**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to challenge and enhance your lower body using just one heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring a well-rounded workout. There’s no jumping required, and modifications are simple—just choose a lighter weight if necessary. This workout accommodates all fitness levels!
If you like this class, be sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure:
The session starts with a guided warm-up centered on mobility and dynamic movements to prepare your body and increase heat. We then transition into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side).
– **Circuit 2**: Done three times.
Between the two circuits, you’ll get **one minute of recovery time**. Feel free to pause the video and take extra rest if needed—always pay attention to your body and adjust or stop as you see fit. The class wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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This lower body strength class is an excellent way to increase strength and endurance while honing in on proper form and mobility. If you’re seeking additional lower body workouts, you can find them all cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole