### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit workout is crafted to enhance strength and mobility utilizing just one heavy weight (a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The session features a structured warm-up and cool-down, avoids any jumping movements, and is simple to adapt—just opt for a lighter weight if necessary. It’s an excellent workout for individuals at any fitness stage!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Class Overview
#### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body for the workout. Following that, we progress into two separate circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is carried out for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are finished, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Completed three times
Between the two circuits, you’ll enjoy a **one-minute recovery period**, but feel free to pause the video for extra time if necessary. Always pay attention to your body, adjust as needed, and stop if required.
The class wraps up with a guided cool-down and stretching session to aid your body in recovery.
—
### Workout Breakdown
**Warm-Up & Mobility (01:44)**
Commence with a mobility-focused warm-up to loosen your muscles and generate heat.
**Circuit Workout (08:49)**
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel raised)
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. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch (41:04)**
Conclude the class with a guided cool-down and stretch routine to unwind your muscles and enhance flexibility.
—
### Additional Resources
I hope you find joy in this lower body strength class! For further lower body workouts, browse my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole