**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute lower body strength circuit class aims to enhance your strength and mobility by utilizing a single heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and it’s designed to be low-impact with zero jumping involved. It’s also easily adjustable—just choose a lighter weight if necessary—making it an excellent option for everyone!
If you appreciate this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Overview**
We’ll commence with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing a full circuit, you’ll rest for **30 seconds** before repeating.
– **Circuit 1:** You’ll perform four sets (two on each side).
– **Circuit 2:** You’ll go through three sets.
Between the circuits, you’ll have a **one-minute recovery period**. You’re welcome to pause the video and take extra rest if necessary. Always listen to your body, adjust exercises as needed, and stop if something feels off.
We’ll conclude the class with a guided cool-down and stretch to aid your body in recovery.
—
### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Start warming up and enhancing mobility
**Circuit Workout**
– 08:49 Begin circuit training
**Circuit 1** (with resistance 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch**
– 41:04 End with a guided cool-down and stretch
—
### **Additional Resources**
I hope you find joy in this lower body strength class! If you’re interested in more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole