**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit session is crafted to enhance strength and mobility using just one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring it is suitable for all fitness levels. There is no jumping required, and modifications are straightforward—simply choose a lighter weight if necessary. This is an excellent workout for all participants!
If you appreciate this class, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
The session starts with a guided warm-up centered on mobility and dynamic movements to ready your body and generate warmth. After that, we proceed into two separate circuit workouts:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, with a 10-second rest or transition period between moves. Upon finishing all exercises in a circuit, you’ll have a 30-second break before repeating.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side)
– **Circuit 2:** Executed three times
You will enjoy a one-minute rest between the two circuits. Don’t hesitate to pause the video and rest longer if needed—always tune in to your body and modify or stop as necessary.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### **Workout Breakdown**
– **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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### **Final Notes**
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole