**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is crafted to assist you in developing strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it straightforward to adjust according to your fitness level. You can simply choose a lighter weight if necessary. This workout caters to all!
If you liked this class, don’t forget to explore the upper body version, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Required Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
—
### **Class Summary**
We’ll kick off with a guided warm-up aimed at enhancing mobility, featuring dynamic movements to prepare your body. After that, we’ll progress into two distinct exercise circuits. Here’s the format:
1. **Circuit 1**: Four exercises, each performed for 45 seconds with 10 seconds of rest/transition in between. You’ll complete four sets of this circuit, alternating sides (twice on the right, twice on the left).
2. **Circuit 2**: Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition. You will go through three sets of this circuit.
There is a one-minute recovery period between the two circuits. You are welcome to pause the video and take extra rest if required—always pay attention to your body and modify or stop as you need.
We will conclude the class with a guided cool-down and stretch to facilitate your recovery.
—
### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (with 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)
– **41:04** – Cool Down & Stretch
—
### **Closing Thoughts**
I hope you find joy in this lower body strength workout! It’s an excellent approach to enhance strength and stability while emphasizing proper form and control. If you’re interested in more lower body workouts, you can find them all cataloged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole