**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit is crafted to challenge and fortify your lower body using just one hefty weight (a dumbbell or kettlebell works perfectly) along with an optional resistance band loop. The session encompasses a guided warm-up and cool-down, with no jumping, making it simple to adjust according to your fitness level. Feel free to select a lighter weight if necessary. This workout is ideal for all, irrespective of experience!
If you like this class, don’t forget to check out the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Summary**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body for the workout. Following this, we move into two distinct circuits, each aimed at effectively targeting your lower body muscles.
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll enjoy a **30-second rest** before cycling through the circuit again.
– **Circuit 1:** Carried out in **four sets** (two sets on the right, two on the left).
– **Circuit 2:** Executed in **three sets**.
Between the circuits, you’ll have a **one-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always listen to your body and alter or halt as needed. The class concludes with a guided cool-down and stretching session to aid in recovery.
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### **Workout Detail**
**Warm-Up & Mobility**
– 01:44 Start
**Circuit Workout**
– 08:49 Commence Circuit 1 (band positioned 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Start
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### **Extra Notes**
This lower body strength class is designed to be effective while remaining approachable for all fitness levels. Keep in mind to modify as needed and take breaks whenever your body requires them. If you seek additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo,
Nicole