**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute circuit workout for the lower body is crafted to enhance your strength and flexibility. You will need just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class offers a structured warm-up and cool-down, does not include any jumping, and can be easily adjusted—simply opt for a lighter weight if necessary. It’s an adaptable workout appropriate for all fitness levels!
If you like this class, make sure to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class:**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Layout**
The session starts with a guided warm-up aimed at increasing mobility and engaging in dynamic movements to readjust your body and generate warmth. Following that, we transition into two distinct circuits:
#### **Circuit Overview:**
1. **Circuit 1:**
– Four exercises, each executed for 45 seconds with 10 seconds allotted for rest/transition.
– Complete four sets (two sets on each side).
– Incorporates a 30-second rest between sets.
2. **Circuit 2:**
– Five exercises, each performed for 45 seconds with 10 seconds for rest/transition.
– Finish three sets.
You’ll enjoy a one-minute recovery phase between the two circuits. Feel free to pause the video and take extra breaks if required. Always tune into your body and modify or cease activity as needed.
The class wraps up with a guided cool-down and stretch to support your body’s recovery.
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### **Workout Summary**
– **Warm-Up & Mobility:** 1:44
– **Circuit Workout:** 8:49
#### **Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– 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)
– **Cool Down & Stretch:** 41:04
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### **Final Thoughts**
I hope you enjoy this lower body strength class! If you’re looking for additional lower body workouts, they are all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole