**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to help you enhance strength and mobility using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping exercises involved, making it simple to adjust according to your fitness level. Just choose a lighter weight if necessary. This workout is suitable for all, no matter the experience level!
If you like this class, be sure to explore the upper body version, launching 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**
The class commences with a guided warm-up aimed at promoting mobility and dynamic movements to help you warm up and generate heat. After that, we’ll tackle two distinct circuits focusing on your lower body. Here’s how it’s structured:
1. **Circuit 1**:
– Four exercises
– Execute each for 45 seconds, with 10 seconds for rest/transition
– Complete four sets (two on the right side, two on the left side)
2. **Circuit 2**:
– Five exercises
– Execute each for 45 seconds, with 10 seconds for rest/transition
– Complete three sets
Between both circuits, there will be a one-minute recovery break. Don’t hesitate to pause the video and take extra rest if required. Always heed your body—modify or stop as you feel necessary.
The class concludes with a guided cool-down and stretching session to aid in recovery and relaxation.
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### **Workout Breakdown**
Here’s a comprehensive breakdown of the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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### **Final Notes**
I hope you find joy in this lower body strength class! If you’re in search of more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole