**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute class featuring lower body strength circuits is crafted to enhance strength and mobility, utilizing just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session includes a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping required, and modifications are simple—just choose a lighter weight if necessary. It’s an excellent workout for all participants!
If you like this class, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– A single heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements, getting your body ready and building up some heat. Next, we’ll transition into two strength circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest or transition period. Upon completing all exercises in a circuit, you’ll rest for 30 seconds before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take extra rest if you require it. Always pay attention to your body, and adjust or stop as needed.
We’ll conclude the session with a guided cool-down and stretch to help you feel rejuvenated and accomplished.
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### **Workout Breakdown**
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### **Circuit 1** (Resistance band loop 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** Cool-Down & Stretch
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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you’re searching for more lower body workouts, all of them are categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole