**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is intended to aid you in developing strength and stability using just a single heavy weight (a kettlebell or dumbbell will suffice) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications according to your fitness level—simply choose a lighter weight if necessary. This workout is ideal for all!
If you like this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### What You Will Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
We will start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate heat. Following that, we will shift into two distinct circuit workouts.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is carried out for **45 seconds**, with **10 seconds of rest/transition period** between exercises. After finishing a complete circuit, you will rest for **30 seconds** before doing it again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
Get your body ready with mobility exercises and dynamic movements to create warmth and enhance range of motion.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band loop around thighs):**
1. Hip Bridge (one heel raised)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down to relax your muscles and enhance flexibility.
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### Additional Notes
I hope you find enjoyment in this lower body strength class! If you’re in search of further lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole