### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength circuit class aims to enhance strength and mobility using a single heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping required, and it’s easy to modify—just choose a lighter weight if necessary. This workout is ideal for anyone wanting to fortify their lower body!
If you find this class enjoyable, don’t miss out on the upper body edition, coming this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Summary
The class kicks off with a guided warm-up, concentrating on mobility and dynamic movements to prime your body and generate warmth. Following that, we move into two circuits of strength exercises.
– **Circuit 1**: Four exercises executed for 45 seconds each, with 10 seconds of rest/transition time. You’ll complete four sets of this circuit (two on the right side, two on the left).
– **Circuit 2**: Five exercises done for 45 seconds each, with 10 seconds of rest/transition time. You’ll complete three sets of this circuit.
Between the two circuits, there’s a one-minute recovery interval. Feel free to pause the video for extra rest if needed. Always pay attention to your body, adjust exercises as required, and halt if anything feels off.
The session wraps up with a guided cool-down and stretch to assist your body in recovery.
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### Workout Outline
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned 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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2 into Get-Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Closing Remarks
I hope you appreciate this lower body strength session! It’s an excellent method to challenge your muscles and enhance your overall fitness. If you seek more lower body workouts, you can discover them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for participating—see you in the next class!
xo,
Nicole