**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in developing strength and stability using merely one heavy weight (a dumbbell or kettlebell works wonderfully) and an optional resistance band loop. The session consists of a guided warm-up and cool-down, with no jumping required, making it straightforward to adjust simply by changing the weight. It’s a superb choice for every fitness level!
If you enjoy this session, don’t forget to explore the upper body variant, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll begin with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. Following that, we’ll engage in two circuits of strength exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** between movements. Upon completing a full circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the circuits, there will be a **1-minute recovery break**. Feel free to pause the video and take extra rest if required. Always listen to your body and adjust or stop as needed.
The session concludes with a guided cool-down and stretch to assist your muscles in recovering.
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### **Workout Breakdown**
Here’s a comprehensive breakdown of the session:
**01:44 – Warm-Up & Mobility**
Prepare your body with mobility exercises and dynamic movements to create warmth and flexibility.
**08:49 – Circuit Workout**
**Circuit 1 (with optional 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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool Down & Stretch**
Conclude the class with a guided cool-down and stretch to relax and recover.
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### **Additional Resources**
I hope you find enjoyment in this lower body strength workout! If you’re looking for more lower body routines, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole