**Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone**
This 45-minute lower body strength circuit class is crafted to enhance your strength and stability using a single heavy weight (either a dumbbell or kettlebell is perfect) along with an optional resistance band loop. The session features a guided warm-up and cool-down, providing a complete workout experience. With no jumping necessary and simple modifications offered (you can opt for a lighter weight if preferred), this class is suitable for all fitness levels.
If this workout resonates with you, make sure to explore the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **What You Will Require for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Layout**
The class begins with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. After this, we transition into two strength circuits:
1. **Circuit 1:**
– Four exercises, each performed for 45 seconds with 10 seconds for rest/transition.
– Complete a total of four sets (two on the right side, two on the left side).
– Rest for 30 seconds in between sets.
2. **Circuit 2:**
– Five exercises, done for 45 seconds each with 10 seconds of rest/transition.
– Complete a total of three sets.
Between the two circuits, you will have a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch designed to aid your muscle recovery and enhance flexibility.
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### **Workout Details**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1** (using 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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### **Closing Thoughts**
I hope you find enjoyment in this lower body strength class! It’s an excellent method to build strength and stability while operating at your own rhythm. If you’re in search of more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole