**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 involved, ensuring it is accessible and easily adjustable—just opt for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
#### **Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Breakdown**
We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate warmth. Following that, we’ll delve into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time** in between. After completing all exercises within a circuit, you’ll have a **30-second rest** before repeating it.
– **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 have a **one-minute recovery interval**. Don’t hesitate to pause the video and take additional time if you require. Always heed your body’s signals, modify exercises as necessary, and stop if you need a breather.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Summary**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### **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)
**41:04** – Cool Down & Stretch
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I hope you enjoy this lower body strength class! If you’re seeking additional lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole