**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and mobility utilizing a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it is suitable for all fitness levels. There is no jumping involved, and modifications are straightforward—simply choose a lighter weight if necessary. This workout is excellent for anyone aiming to fortify their lower body!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **What You Will Require**
– **Equipment:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Summary**
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to help you ease into the workout and raise your body temperature. Following that, we jump into two strength circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. Once all exercises in a circuit are completed, you will have a 30-second break before starting the circuit again.
– **Circuit 1:** Completed four times (twice on each side)
– **Circuit 2:** Completed three times
There will be a one-minute recovery period between the two circuits, but feel free to pause the video and take more time if necessary. Always listen to your body—modify or stop as required.
The class wraps up with a guided cool-down and stretching session to aid in your recovery and relaxation.
—
### **Workout Details**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel raised)
– 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
—
### **Closing Remarks**
I hope you find joy in this lower body strength class! If you seek more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole