**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is aimed at helping you enhance strength and mobility using just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications according to your fitness level. Simply choose a lighter weight if preferred. This workout is inclusive and impactful for all!
If you enjoy this session, make sure to check out the upper body variant, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Required Equipment**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Summary**
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and increase warmth. After that, we’ll proceed to two circuits of exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side and twice on the left side)
– **Circuit 2:** Done three times
You’ll have a **one-minute recovery period** between the two circuits. Don’t hesitate to pause the video and take extra rest if needed. Always pay attention to your body, and modify or stop as required.
We’ll conclude the class with a guided cool-down and stretch to assist your body in recovering.
—
### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band around thighs)**
1. Hip Bridge (one heel raised)
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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
### **Closing Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re seeking more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole