**Lower Body Strength Circuits Class: A 45-Minute Workout for All Levels**
This 45-minute class focusing on lower body strength circuits is tailored to enhance strength and mobility with the use of just one heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session is low-impact and free from jumping, allowing for easy modifications—simply switch to a lighter weight if necessary. It’s a flexible workout suitable for everyone! As typical, the class features a guided warm-up and cool-down to promote a safe and effective experience.
If you like this session, don’t miss the upper body counterpart, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later 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 Structure**
We’ll kick things off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase warmth. Following that, we will jump into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second break** before starting again.
– **Circuit 1:** Completed **four sets** (two sets on each side).
– **Circuit 2:** Completed **three sets**.
You’ll have **one minute to recover** between the two circuits. Feel free to pause the video and extend your breaks if necessary—always pay attention to your body and adjust or halt as required.
The class wraps up with a guided cool-down and stretching session to aid your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Start
**Circuit Workout**
– 08:49 Begin
**Circuit 1** (Resistance band around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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 Raise, Squat
3. Curtsy Lunge to Knee Raise, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch**
– 41:04 Start
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This lower body strength session is an excellent opportunity to push yourself and develop strength. If you’re in search of additional lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the class!
xo,
Nicole