**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance your strength and mobility using just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring it fits all fitness levels. Additionally, there is no jumping, and modifications are simple—just choose a lighter weight if necessary. It’s an excellent workout for all!
If you like this class, don’t forget to check out the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Requirements for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Structure of the Class**
The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body and generate warmth. After that, we transition into two circuit workouts:
1. **Circuit 1:**
– Four exercises
– Execute each exercise for 45 seconds, allowing for 10 seconds of rest/transition
– Complete four sets (two on the right side, two on the left side)
2. **Circuit 2:**
– Five exercises
– Maintain each exercise for 45 seconds, followed by 10 seconds of rest/transition
– Complete three sets
You’ll have a one-minute recovery break between the two circuits. You can pause the video for extra rest if necessary. Always pay attention to your body—modify or stop as needed. The class wraps up with a guided cool-down and stretch to aid in recovery.
—
### **Overview of the Workout**
– **Warm-Up & Mobility (01:44)**
Get your body ready with a combination of mobility exercises and dynamic movements.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– 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, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down to stretch and relax your muscles.
—
I hope you find this lower body strength class enjoyable! For more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**