**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance your strength and mobility, utilizing just a single heavy weight (dumbbell or kettlebell) and a resistance band loop if desired. The session features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping required, and adaptations are simple—just choose a lighter weight if necessary. It’s an excellent workout for all!
If you love this class, make sure to explore the upper body variant, which will be on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Outline: Lower Body Strength Circuits**
#### **Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Format:**
The class kicks off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to ready your body. From there, we transition into two distinct circuits:
– **Circuit 1:** Four exercises performed for 45 seconds each with a 10-second rest/transition period. After completing the four exercises, you’ll take a 30-second rest before repeating the circuit. You will complete four sets of Circuit 1 total (two sets on the right side, two on the left).
– **Circuit 2:** Five exercises, also executed for 45 seconds each, followed by a 10-second rest/transition period. You’ll finish three total sets of Circuit 2.
Between the two circuits, there will be a one-minute recovery interval. Feel free to pause the video and take extra breaks if needed. Always tune into your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch to aid recovery.
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### **Workout Details**
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:** 41:04
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I hope you have a fantastic time with this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole