### Lower Body Strength Circuits Class: A 45-Minute Workout Suitable for Everyone
This 45-minute lower body strength circuits class is crafted to assist you in enhancing strength and stability utilizing a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring it’s suitable for every fitness level. Additionally, jumping is not included, and modifications are straightforward—simply choose a lighter weight if necessary. This workout is designed for all!
If you like this class, don’t miss out on the upper body version, which will launch this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### What You’ll Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Overview
We’ll start off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following this, we’ll move into two distinct circuits, each crafted to effectively engage your lower body muscles.
#### Circuit Breakdown:
– **Circuit 1:** Four exercises, each performed for 45 seconds with a 10-second rest/transition period. You’ll repeat this circuit four times (twice on the right side, twice on the left side).
– **Circuit 2:** Five exercises, performed for 45 seconds each with 10 seconds of rest/transition. This circuit will be repeated three times.
In between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra rest if necessary—always tune in to your body and adjust or halt as required.
The class ends with a guided cool-down and stretch to facilitate your body’s recovery.
—
### Workout Breakdown
**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 Lifts
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)
**Cool-Down & Stretch:** 41:04
—
### Final Thoughts
I hope you find enjoyment in this lower body strength class! It’s an excellent method to challenge your muscles and enhance your overall fitness. If you’re on the lookout for additional lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy sweating!
xo, Nicole