**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit workout is crafted to enhance strength and stability, needing just a single heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, guaranteeing a thorough and safe workout experience. With no jumping required and simple modifications available (just opt for a lighter weight), this session is ideal for everyone!
If you like this class, don’t miss out on the upper body version, which will be offered this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Overview**
We’ll begin with a guided warm-up aimed at enhancing mobility and executing dynamic movements to prepare your body and generate warmth. After that, we’ll jump into two unique circuits intended to focus on your lower body.
– **Circuit 1:** Four exercises done for 45 seconds each, with a 10-second rest/transition interval in between. You’ll perform four sets of this circuit (two on one side, two on the opposite side), with a 30-second break between sets.
– **Circuit 2:** Five exercises, equally performed for 45 seconds each with 10 seconds of rest/transition in between. You’ll complete three sets of this circuit.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
We’ll conclude the class with a guided cool-down and stretching routine to assist your body in recovery and relaxation.
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### **Workout Breakdown**
– **Warm-Up & Mobility (01:44)**
A sequence of movements designed to enhance mobility and ready your muscles for the workout.
– **Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with one heel lifted)
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)
– **Cool-Down & Stretch (41:04)**
A guided series of stretches to aid in muscle recovery and enhance flexibility.
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### **Additional Notes**
This workout aims to be challenging yet approachable, with options to adjust according to your fitness level. Take breaks as needed and concentrate on maintaining proper form during the entire class.
If you’re in search of more lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and I’d love to hear how it goes!
xo,
Nicole