**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session aims to assist you in developing strength and stability using just one heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session consists of a guided warm-up and cool-down, and it’s low-impact with no jumping involved—suitable for every fitness level. Modifications are straightforward by simply opting for a lighter weight.
If this workout appeals to you, don’t forget to look for 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 (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Outline**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body and generate heat. Following this, we transition into two circuit workouts.
– **Circuit 1**: Four exercises, performed for 45 seconds each with 10 seconds for rest/transition in between. After finishing the four exercises, you’ll take a 30-second breather before repeating the circuit. You’ll complete four sets of Circuit 1 (two sets on the right side, two on the left).
– **Circuit 2**: Five exercises, performed for 45 seconds each with the same 10 seconds of rest/transition time. You’ll execute three sets of this circuit in total.
Between the two circuits, you’ll enjoy a one-minute recovery break. Don’t hesitate to pause the video for extra rest if needed. Always pay attention to your body and modify or stop as desired.
The session wraps up with a guided cool-down and stretch to assist in recovery and relaxation.
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### **Workout Details**
**Warm-Up & Mobility**
– 01:44 Start your warm-up with mobility-oriented movements to ready your body.
**Circuit Workout**
– 08:49 Dive into the circuit segment of the workout.
**Circuit 1** (with resistance band around thighs, if using):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Abductions of Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge followed by Knee Drive, Squat
3. Curtsy Lunge followed by Knee Drive, Squat
4. Squat Clean x2 to Stand Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**
– 41:04 Conclude the class with a guided cool-down and stretch to rejuvenate and unwind.
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### **Closing Thoughts**
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can explore them all curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole