### Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels
This 45-minute lower body strength circuits class aims to enhance strength and stability utilizing a singular heavy weight—whether a dumbbell or kettlebell—and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring a comprehensive workout. With no jumping required and simple modifications (just select a lighter weight), this session is suitable for all fitness levels.
If you like this class, don’t forget to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Overview
The session initiates with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following that, we engage in two circuits of exercises, each aimed at targeting your lower body.
#### Circuit Details:
– **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, a rest period of **30 seconds** is taken before repeating the circuit.
– **Circuit 1:** Executed **four sets** (two on the right side, two on the left side).
– **Circuit 2:** Executed **three sets**.
You’ll receive a **one-minute recovery** between the two circuits. Don’t hesitate to pause the video and take extra rest if required—always pay attention to your body and adjust or halt as necessary.
The class concludes with a guided cool-down and stretch to facilitate recovery and relaxation.
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### Workout Breakdown
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
#### 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re on the lookout for more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole