### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit session is crafted to enhance strength and stamina using only one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all levels of fitness. There’s no jumping required, and modifications are simple—just opt for a lighter weight if necessary.
If you find this class enjoyable, be sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll start off with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body for the workout. The main segment features two circuits:
1. **Circuit 1:** Four exercises
2. **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Upon completing all exercises in a circuit, you’ll have 30 seconds to rest before starting again.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left).
– **Circuit 2:** Executed three times.
Between the two circuits, a one-minute recovery period is provided. Feel free to pause the video and take extra time if needed. Always pay attention to your body—modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Breakdown
– **Warm-Up & Mobility (01:44):**
A dynamic warm-up to enhance mobility and increase muscle warmth.
– **Circuit Workout (08:49):**
– **Circuit 1 (with 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, 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 cool-down to alleviate tension and aid in recovery.
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### Final Notes
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can find a complete list organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole