**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body with just one heavy weight (a dumbbell or kettlebell is ideal) and a resistance band loop if you choose. The class features a guided warm-up and cool-down, ensuring it’s suitable for all fitness levels. Additionally, there’s no jumping required, and making modifications is straightforward—simply select a lighter weight if necessary. This workout is amazing for all participants!
If you like this class, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Outline:
We’ll start off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and increase warmth. After that, we’ll jump into two rounds of exercises:
– **Circuit 1:** Four exercises each performed for 45 seconds, with 10 seconds of rest/transition time between exercises. Once all four exercises are done, you will rest for 30 seconds before repeating the circuit. You’ll complete four total sets of Circuit 1 (two sets on the right side and two on the left).
– **Circuit 2:** Five exercises done in the same 45-seconds-on, 10-seconds-off format. You’ll accomplish three total sets of this circuit.
Between the two circuits, you’ll enjoy a one-minute recovery break. Don’t hesitate to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as you feel fit.
We’ll conclude the class with a guided cool-down and stretch to assist in your recovery.
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### Workout Details:
– **01:44** Warm-Up & Mobility
– **08:49** Circuit Workout
#### Circuit 1 (with optional 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 to Get-Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** Cool-Down & Stretch
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This lower body strength class is ideal for developing strength and stability while remaining low-impact. If you desire more lower body workouts, you can explore them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have a great workout!
xo, Nicole