**Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone**
This 45-minute circuit workout for lower body strength is crafted to challenge and enhance your lower body with just one heavy weight (a dumbbell or kettlebell is perfect) and an optional resistance band loop. The class comes with a guided warm-up and cool-down, has no jumping involved, and is easily adjustable—simply choose a lighter weight if necessary. It’s a workout suitable for all participants!
If you love this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Requirements for Class**
– **Gear:**
– One heavy weight (I’m using a 20 lb dumbbell).
– Optional: Resistance band loop.
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### **Class Summary**
The class kicks off with a guided warm-up targeting mobility, featuring dynamic movements that prepare your body for action. Then, we progress into two circuit segments:
– **Circuit 1:**
– Four exercises performed for 45 seconds each, with a 10-second rest/transition interval in between.
– Complete a total of four sets (two sets on the right side, two sets on the left).
– **Circuit 2:**
– Five exercises performed for 45 seconds each, with a 10-second rest/transition interval in between.
– Complete a total of three sets.
Between the two circuits, you’ll have a one-minute rest period. Feel free to pause the video for extra breaks if needed—always listen to your body and modify or stop when necessary.
The class wraps up with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Details**
**Warm-Up & Mobility (01:44)**
Begin with a series of mobility and dynamic exercises to prep your body for the workout.
**Circuit 1 (08:49)**
*Optional: Wrap the resistance band around your thighs.*
1. Hip Bridge (with 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, followed by Squat.
3. Curtsy Lunge to Knee Drive, followed by Squat.
4. Squat Clean x2, then Get Up.
5. Bear Plank Knee Taps (bodyweight).
**Cool Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretching routine to relax your muscles and enhance flexibility.
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### **Further Resources**
I hope you find joy in this lower body strength class! If you’re seeking more lower body workouts, you can find a collection organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole