**Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels**
This 45-minute lower body strength circuit session is crafted to engage and enhance your lower body utilizing just one heavy weight (either a dumbbell or kettlebell is fantastic) and an optional resistance band loop. The class features a guided warm-up and cool-down, providing a thorough and well-balanced experience. With no jumping required, modifications are simple—opt for a lighter weight if necessary. This workout caters to all exercise levels!
If you appreciate this class, don’t miss out on the upper body variation, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Breakdown**
The class commences with a guided warm-up aimed at improving mobility and dynamic movements to prepare your body and generate heat. After that, we immerse ourselves in two circuits of strength workouts:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds allotted for rest or transition. After you finish all exercises in a circuit, there’s a 30-second rest before repeating.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between the two circuits, you will enjoy a one-minute recovery period. Feel free to pause the video and take extra breaks as needed. Always pay attention to your body, and adjust or stop whenever necessary.
The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Outline**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1** (with resistance band 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, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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### **Final Thoughts**
I hope you find joy in this lower body strength class! If you’re on the lookout for more lower body exercises, you can browse through them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole