**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class has been crafted to assist you in enhancing strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, making it simple to adjust by opting for a lighter weight. It’s an adaptable workout appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class starts with a guided warm-up concentrating on mobility and dynamic movements to get your body ready and generate heat. Following that, we transition into two separate circuits aimed at your lower body.
– **Circuit 1:**
This circuit consists of four exercises, each performed for 45 seconds with a 10-second rest/transition period between movements. Once all four exercises are completed, you’ll rest for 30 seconds before repeating the circuit. You’ll go through **four sets** of Circuit 1, alternating sides (two sets on the right, two sets on the left).
– **Circuit 2:**
This circuit contains five exercises, also executed for 45 seconds each with a 10-second rest/transition period. You’ll perform **three sets** of Circuit 2.
In between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video for extra time if necessary. Always pay attention to your body, and modify or stop when needed.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1** (Resistance band around thighs):
1. Hip Bridge (one heel elevated)
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)
– **Cool-Down & Stretch:** 41:04
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### **Final Thoughts**
I hope you find enjoyment in this lower body strength class! It’s an excellent method to develop strength and stability while maintaining a low-impact approach. If you’re interested in more lower body workouts, you can check them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole