**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuits class is tailored to assist you in building strength and stability using just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The workout features a guided warm-up and cool-down, with no jumping included, making it accessible and easily modifiable by simply changing the weight. It’s a wonderful choice for all fitness abilities!
If you like this class, don’t miss the upper body version, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Require for Class**
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The class begins with a guided warm-up concentrating on mobility and dynamic movements to ready your body and raise your heart rate. Subsequently, we proceed into two circuits of strength exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1:** Performed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Performed three times
Between the two circuits, you’ll have a **1-minute recovery period**. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and modify or stop as appropriate.
The class concludes with a guided cool-down and stretch to aid your recovery and relaxation.
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### **Workout Details**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Band placed 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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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### **Further Notes**
I hope you relish this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole