**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute workout for lower body strength circuits aims to enhance strength and mobility using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a led warm-up, circuit training, and a cool-down stretch. It’s low-impact (no jumping involved!) and easily adjustable—just change the weight to match your fitness level. This workout caters to everyone, from beginners to advanced participants.
If you like this class, don’t forget to check out the upper body version, 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 utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview:**
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to ready your body for the workout. The main session is made up of two circuits, each featuring a set of exercises executed for 45 seconds, followed by 10 seconds of rest or transition time. You’ll enjoy a 30-second break between sets and a one-minute recovery period between the two circuits. Feel free to pause the video and take additional breaks as needed—always tune into your body.
Here’s the structure:
– **Circuit 1:** Four exercises, repeated four times (twice on the right side and twice on the left).
– **Circuit 2:** Five exercises, repeated three times.
The class concludes with a guided cool-down and stretch to support your body’s recovery.
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### **Workout Breakdown:**
**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up to boost mobility and prepare your muscles for the workout.
**Circuit 1 (08:49)**
*Band around thighs (optional)*
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)**
Conclude the class with a guided cool-down to stretch and ease your muscles.
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### **Additional Resources:**
If you appreciated this workout, you can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Hope you enjoy this lower body strength class!
xo, Nicole