**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit workout aims to enhance strength and mobility, requiring only 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 required, allowing for easy modification with a lighter weight. It’s a flexible workout appropriate for participants of all levels!
If you find this class enjoyable, don’t forget to look for the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed**
– **Single Heavy Weight:** I’m using a 20 lb dumbbell, but select a weight that suits you best.
– **Optional Resistance Band Loop**
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### **Class Overview**
We’ll start with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the routine. The main segment of the class features two circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second break/transition interval between moves. You’ll complete a total of four sets (twice on the right side, twice on the left side), with a 30-second rest in between sets.
– **Circuit 2:** Five exercises, likewise performed for 45 seconds each with a 10-second rest/transition period. You’ll finish three sets in total.
Between the circuits, you’ll have a one-minute recovery window. Feel free to pause the video and take more time if necessary. Always listen to your body, and modify or stop as needed. The session wraps up with a guided cool-down and stretch to assist with recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **Circuit 1 (Resistance Band Around Thighs)**
1. Hip Bridge (one heel lifted)
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
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### **Additional Notes**
This workout is created to challenge your lower body while being suitable for all fitness levels. Take breaks as you need and adjust the intensity by altering the weight or omitting the resistance band.
If you want more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class, and share your experience with me!
xo,
Nicole