### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class aims to challenge and enhance your lower body strength using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, ensuring it caters to all fitness abilities. There’s no jumping involved, and modifications are straightforward—just choose a lighter weight if you prefer. This workout is ideal for anyone wanting to improve strength and stability!
If you find this class enjoyable, don’t forget to explore the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline
The class starts with a guided warm-up concentrating on mobility and dynamic motions to ready your body and increase temperature. Following that, we proceed to two separate circuits, each crafted to effectively target your lower body muscles.
#### Circuit Breakdown:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
– Carry out each exercise for **45 seconds**, followed by **10 seconds of rest/transition time**.
– Once all exercises in a circuit are finished, take a rest for **30 seconds** before starting again.
– **Circuit 1**: Finish four sets (two on the right side, two on the left side).
– **Circuit 2**: Finish three sets.
You will have a **1-minute recovery** between the circuits, but you can always pause the video and extend your rest if needed. It’s important to listen to your body and adjust or take breaks as necessary. The class wraps up with a guided cool-down and stretching session to aid muscle recovery.
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### Workout Details
**Warm-Up & Mobility**
– **Start Time:** 01:44
**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**
– **Start Time:** 41:04
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### Additional Information
This class is structured to be inclusive and flexible. If additional rest or modifications are necessary, feel free to make changes. The objective is to push yourself while remaining safe and at ease.
For further lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
**xo, Nicole**