**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The session includes a guided warm-up and cool-down, providing a thorough workout. With no jumps required and simple modifications available (just choose a lighter weight), this class accommodates all fitness levels!
If you find this workout enjoyable, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Required for Class**
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: A resistance band loop.
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### **Class Format**
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate warmth. Following that, we will proceed to two distinct circuits, each crafted to effectively engage your lower body muscles.
– **Circuit 1:**
This circuit comprises four exercises. You will perform each for 45 seconds, with a 10-second rest/transition period between moves. After finishing all four exercises, you will rest for 30 seconds before repeating the circuit. You will complete four sets of Circuit 1, alternating sides (two sets on the right and two on the left).
– **Circuit 2:**
This circuit contains five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition. You’ll finish three sets of Circuit 2.
You’ll have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery and relaxation.
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### **Workout Overview**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1 (with resistance band positioned 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
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### **Concluding Remarks**
I hope you appreciate this lower body strength class! It’s a fantastic way to challenge your muscles, enhance stability, and build strength. If you’re interested in more lower body workouts, you can find a collection of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Wishing you great training!
xo, Nicole