**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 mobility utilizing just one heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session features a structured warm-up and cool-down, ensuring it’s suitable for all fitness levels. With no jumping required and easy modifications available (just opt for a lighter weight), this workout is excellent for all!
If you love this class, don’t miss out on the upper body version, launching 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 Structure**
We’ll begin with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate heat. Following that, we’ll dive into two circuits of strength exercises. Here’s what to expect:
1. **Circuit 1:**
– Four exercises, each performed for 45 seconds with 10 seconds of rest/transition.
– Complete a total of four sets (two on the right side, two on the left side).
2. **Circuit 2:**
– Five exercises, executed for 45 seconds each with 10 seconds of rest/transition.
– Complete a total of three sets.
Between the circuits, enjoy a one-minute recovery break. Feel free to pause the video and take extra rest as needed. Always listen to your body’s cues and adjust or stop as required.
We will conclude the class with a guided cool-down and stretching to promote recovery.
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### **Workout Breakdown**
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### **Circuit 1** (Resistance band positioned around thighs)
1. Hip Bridge (one heel raised)
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 Lift, Squat
3. Curtsy Lunge to Knee Lift, Squat
4. Squat Clean x2 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### **Final Thoughts**
I hope you have a great time with this lower body strength class! If you’re in search of more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole