**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 (a kettlebell or dumbbell is perfect) along with an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it is suitable for all fitness levels. Moreover, there’s no jumping required, and modifications are simple—simply choose a lighter weight if necessary. It’s an excellent workout for everyone involved!
If you like this class, don’t forget to explore the upper body variant, which will be released 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 using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Overview**
We’ll begin with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body and elevate your heart rate. Following that, we’ll engage in two strength circuits designed to focus on your lower body.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** afterward. After finishing a full circuit, you’ll take a **30-second** break before starting again.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
There will be a **1-minute recovery period** between the circuits. Feel free to pause the video and rest longer if needed—always pay attention to your body and adjust or stop whenever necessary.
The session concludes with a guided cool-down and stretch to facilitate recovery and relaxation.
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### **Workout Breakdown**
Here’s a brief timeline for the class:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band 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)
– **41:04** – Cool Down & Stretch
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### **Final Notes**
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Let me know how it goes!
xo,
Nicole