**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit workout aims to challenge and enhance your lower body using just one heavy weight (either a dumbbell or kettlebell is suitable) and an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring no jumping is included, making it easily adjustable for all fitness levels. Just modify the weight as needed, and you’re set to begin!
If you appreciate this class, be sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
The class kicks off with a guided warm-up centered around mobility and dynamic movements to ready your body for the workout. Then, we move into two separate circuits.
– **Circuit 1:** Four different exercises
– **Circuit 2:** Five different exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. After completing all the exercises in a circuit, you will rest for 30 seconds before starting the circuit again.
– **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 will have a one-minute recovery time. Feel free to pause the video to take extra breaks if necessary. Always pay attention to your body and adjust or stop when needed.
The class wraps up with a guided cool-down and stretching to aid in muscle recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
We will start with a warm-up to relax your muscles and prepare your body for the workout.
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and ease your muscles.
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### **Closing Remarks**
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can locate all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole