**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to enhance your strength and stability with 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 required, making it simple to adapt to your fitness level. Just modify the weight if necessary. This workout caters to all!
If you like this class, make sure to explore the upper body alternative, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Summary**
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class commences with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate heat. Following that, we delve into two distinct circuits for the workout segment.
**Circuit Details:**
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition**. Upon finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left side).
– **Circuit 2** is done **three times**.
You’ll enjoy **one minute of recovery time** between the two circuits. Feel free to pause the video and rest longer if needed. Always pay attention to your body and adjust or stop if required. The class concludes with a guided cool-down and stretch to aid in your recovery.
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### **Workout Structure**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool-Down & Stretch
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I trust you will enjoy this lower body strength class! For additional lower body workouts, they are available organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole