**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit session is crafted to enhance your strength and mobility utilizing just one heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring a comprehensive workout experience. With no jumping required and simple modifications available (just opt for a lighter weight), this class is suitable for everyone, no matter your fitness level.
If you find this session enjoyable, don’t miss out on the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Equipment Required**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The class opens with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body for the workout. Following that, we transition into two distinct circuits.
**Circuit 1** features four exercises, while **Circuit 2** comprises five exercises. Each exercise is carried out for 45 seconds, followed by a 10-second rest or transition period. Once you finish one round of a circuit, you’ll take a 30-second break before repeating it.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Executed three times.
Between the two circuits, you’ll enjoy a one-minute recovery time. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals and adjust or halt as needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
**1:44 Warm-Up & Mobility**
Prepare your body through mobility exercises and dynamic movements to increase warmth and enhance your range of motion.
**8:49 Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel raised)
– 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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04 Cool Down & Stretch**
Finish the class with a guided cool-down to soothe your muscles and enhance flexibility.
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### **Additional Resources**
If you enjoyed this lower body strength class, you can explore all my lower body workouts easily organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo,
Nicole