**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute lower body strength circuit workout is crafted to assist you in developing strength and stability using just one heavy weight (a dumbbell or kettlebell works well) along with an optional resistance band loop. The session incorporates a guided warm-up and cool-down, making it accessible for beginners and easy to adjust. Additionally, there’s no jumping required, making it suitable for all fitness levels. Simply modify the weight to fit your needs, and you’re all set!
If you like this workout, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Required Equipment**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Summary**
We’ll commence with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and get it warmed up. Following that, we’ll transition into two distinct circuits, each aimed at focusing on your lower body.
**Circuit Details:**
– **Circuit 1**: Four exercises, each lasting 45 seconds, with 10 seconds of rest/transition time in between moves. You’ll complete four rounds of this circuit (two on the right side, two on the left side).
– **Circuit 2**: Five exercises, each for 45 seconds, with 10 seconds of rest/transition time between moves. You’ll finish three rounds of this circuit.
Between the two circuits, you’ll enjoy a one-minute recovery period. Feel free to pause the video and take additional time if you require. Always pay attention to your body, and adjust or halt as needed.
The class concludes with a guided cool-down and stretch to help you recover and unwind.
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### **Workout Breakdown**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Raises
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get-Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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This lower body strength class is an excellent way to enhance strength and stability while testing your endurance. If you’re eager for more lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the workout!
xo,
Nicole