**Lower Body Strength Circuit Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit class aims to assist you in enhancing strength and stability using only a single heavy weight (a dumbbell or kettlebell is a great choice) along with an optional resistance band loop. The program features a guided warm-up and cool-down, with no jumping included, making it simple to adjust by choosing a lighter weight. This workout is excellent for all fitness ranges!
If you like this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Require for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session starts with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and increase heat. Following that, we move on to two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will have a **30-second** rest period before cycling through again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
You’ll receive a **1-minute recovery break** between the two circuits. Feel free to pause the video and take more time if required. Always pay attention to your body and modify or cease as needed.
The class wraps up with a guided cool-down and stretch to aid in your body’s recovery.
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### **Workout Details**
**01:44 – Warm-Up & Mobility**
A sequence of mobility-centric and dynamic movements to ready your body for the workout.
**08:49 – Circuit Workout**
**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
**41:04 – Cool Down & Stretch**
A guided cool-down to stretch and unwind your muscles post-workout.
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This lower body strength class presents an excellent opportunity to push yourself and develop strength at your own speed. If you’re seeking additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo, Nicole