**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to help you enhance strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping necessary, making it adaptable for all fitness levels. Simply modify the weight to meet your requirements, and you’re all set!
If you find this workout enjoyable, don’t miss the upper body version, which is set to release on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class:**
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Overview**
The session starts with a guided warm-up prioritizing mobility and dynamic movements to prepare your body for the workout. Following that, we move into two distinct circuits, each intended to effectively engage your lower body muscles.
#### **Circuit Details:**
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
For every exercise, you will work for **45 seconds** followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a rest period of **30 seconds** before repeating.
– **Circuit 1:** Done **four sets** (two on the right side, two on the left side)
– **Circuit 2:** Done **three sets**
Between the two circuits, expect a **1-minute recovery** interval. You can pause the video and take additional time if necessary. Always pay attention to your body and feel free to modify or stop as needed.
The class concludes with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band around thighs, optional):
1. Hip Bridge (one heel lifted)
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 (bodyweight)
– **41:04** – Cool Down & Stretch
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! It’s a flexible workout that can be adjusted to your fitness level and equipment availability. If you’re seeking more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy exercising!
xo, Nicole