**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to stimulate and fortify your lower body utilizing just one heavy weight (be it a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, making it ideal for all fitness levels. Additionally, there’s no jumping involved, and making modifications is straightforward—simply choose a lighter weight if necessary. This workout is suitable for all!
If you find this class enjoyable, don’t forget to look for the upper body variation, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Format**
We’ll begin with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. Afterward, we’ll proceed into two distinct circuits:
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time** between each movement. Upon finishing a complete circuit, you’ll have a **30-second** rest period before starting again.
Here’s how it breaks down:
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll experience a **1-minute recovery** interval between the circuits. Feel free to pause the video and take extra rest if desired—always pay attention to your body and modify or stop as needed. We’ll conclude the class with a guided cool-down and stretch.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I trust you will find this lower body strength class enjoyable! If you’re on the lookout for additional lower body workouts, you can view them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole